Welcome to this mindful meditation.
This meditation is for the middle of the day when you need to catch your breath and start by doing just that.
Take a deep breath in and long breath out.
And again,
A deep breath in and maybe you want to sigh when you breathe out.
And start by noticing how you are sitting.
Notice if you can feel your sit bones.
And maybe you feel if you're leaning to the right or to the left.
And then put your attention on your shoulders.
And just notice if they're really high up towards the ears.
And if you can soften a little bit.
And if you want to,
You can lean a little forward with your upper body.
And then lean a little back.
And then try to find your center where you feel that you are sitting straight line but still comfortable.
And then you can put your attention to where your thoughts are.
And just notice what kind of thoughts emerged.
You don't have to analyze or evaluate your thoughts.
Just notice them.
And then you can put your awareness to your breath.
How are you breathing?
And do this without changing or controlling the breath.
Just feel.
Can you notice the breath in your stomach?
Or is it more up in the chest?
And is the breathing shallow?
Or does it feel deep?
Are you breathing in a fast pace?
Or is it kind of slow?
And just enjoy the feeling of breathing in and out.
And just observe how your body is breathing all on its own.
In and out.
And that you don't need to do anything right now.
Because your body is doing it for you.
Effortlessly.
Just enjoy this for a little bit.
And when you are ready,
Take a deep breath in.
And just let it go.
And enjoy the rest of your day.
Thank you for practicing with me.
