Hello and welcome.
My name is Tina and I want to thank you for joining me for this beginner meditation series.
Today we're going to practice noticing without judgment.
So when you're ready,
Find your seat.
You could be sitting or laying down,
But let your body settle.
And if it feels comfortable,
You can close your eyes or just keep them soft.
Let's take a deep breath in through the nose,
Filling your belly,
And as you breathe out through your mouth,
Let go of anything you've been carrying just for this moment.
Now bring your awareness to any sounds you hear,
Maybe nearby,
Maybe further away,
Just notice them.
You don't have to name them or judge them,
Just let them be sounds.
Now bring your attention to any sensations in your body.
Maybe you can feel your feet on the floor,
Or the weight of your hands,
Or a breeze on your skin,
Just noticing.
Now bring your attention to your breath.
Not changing it,
Just watching it in and out like a gentle wave.
If thoughts come,
And they definitely will,
Just notice them.
Like clouds passing through the sky,
You don't have to follow them.
You don't have to push them away,
Just let them be there and let them pass.
Each time you notice your mind has wandered,
You're doing it right.
Noticing is the practice.
We'll just stay here for another minute,
Breathing,
And just noticing.
When you're ready,
Gently guide your attention back to the present moment.
Start to awaken your body,
Wiggling your fingers,
Your toes,
Just moving around a little bit.
And open your eyes when it feels good.
Bring some of the stillness into your day with you.
Namaste.
