Hi,
I'm Vanessa,
Your virtual wellbeing coach and today I'm going to guide you through a mindfulness meditation practice.
If you're new to this practice,
Please relax,
This is just an introduction to mindfulness meditation and it should be rather easy for you to get started.
So please make sure that you feel comfortable,
That you're sitting in a comfortable chair or even on the floor.
As long as you're comfortable,
That's the most important part.
Once you feel that your body is starting to settle in,
Close your eyes and just focus on your breathing.
Pay attention to how the breath goes in through your nose and then navigates through your body into your lungs and belly.
And then also notice the way it goes backwards from your belly and lungs going all the way up and out through your mouth.
If you find it easier,
You can just breathe in and out through your nose.
Do a quick scan and ask yourself if you're totally comfortable.
Is there any body part that you can make it more comfortable by moving or stretching?
Please adapt your position so that you can completely focus on the practice.
Let's recenter our attention and place it in our breath,
Breathing deeply through the nose and exhaling through the mouth or nose as well.
One more breath.
Mindfulness practice can be difficult sometimes because first you have to calm down your body and be rested or relaxed.
The second step is to quiet your mind.
So while you're paying attention to your breath,
You will notice that your mind will wander and you might start thinking about what happened through your day,
What you need to do,
All the things you could be doing right now instead of being with yourself and just taking a moment to pause and pay attention to your wellbeing.
And after we quiet the mind,
We can reach a state of relaxation of no self.
You might not reach this stage in your first session,
But as you practice,
You will see that calming down the body and the mind gets easier and easier.
And it also becomes easier to enter in this state of bliss,
Of just being.
Feel your legs relaxing,
Your torso,
Your shoulders.
Your head.
And go back to your breath.
Breathing in and out.
Just like the waves in the shore moving back and forth,
But in a natural speed full of harmony and rhythm.
Now,
Let's slowly move our feet,
Our legs,
Our hands and arms.
Bringing them back to the room with us.
Let's move slowly our heads to the right and left.
And when you feel ready,
You can gently open your eyes and save this feeling,
Keeping it with you,
Knowing that,
You know,
This practice is always available to you and you can always come back to it whenever you start feeling uncomfortable.
Thank you for being with me in this practice,
For sharing this space with me.
I wish you a lovely day or evening.
Namaste.
