"Mindfulness Meditation - Relaxation"

 

Guided Meditation

Welcome to your guided meditation. All you have to do is find a quiet spot where you can get into a comfortable position, either sitting up or lying down, and please don't do this while you're driving, because hopefully you might find it a bit relaxing. At some point, I'll offer you to close your eyes; you don't have to do that if you don't feel comfortable, but just follow my voice and enjoy. So, finding yourself in a comfortable position, I want you to take a couple of slightly deeper breaths, and we're going to focus that spotlight of your attention on how it feels to breathe. Then in one of those out breaths, you can just allow your eyes to close and really draw your attention in to how it feels to breathe. When your mind wanders from your breath, that's normal. Just notice where your mind has gone and gently guide it back to refocus on the sensation of breathing. Just notice that natural rhythm of your breathing; notice which parts of your body move to enable you to breathe. Again, when your mind wanders, just notice where it's gone, and gently guide it back to focus on the breath. Notice that your body just does it for you. You don't need to try. Notice the temperature of the air that you're breathing, and notice the difference in the sensations between breathing in and breathing out. Then we're going to expand that spotlight of your attention to focus on the rest of the body. I just want you to notice different areas of your body. How does it feel to be sitting or lying down? Do you feel warm or cold? Just notice if there's any tension anywhere, any pains. We're not trying to change any of those, just noticing them, what they are in this moment. Just allow them to be there and keep returning to the breath. Then I want you to notice what emotions you might have in the room with you here now. Just notice what you feel. And then, if you have a name for that emotion, I want you to notice where you sense that feeling in your body, where you feel it. Still breathing, that might be a feeling that is pleasant, or it might be a feeling that's unpleasant. Either way, we're going to allow that feeling to be here for this moment, just noticing that it's an experience within you. It's not who you are. It's a sensation, but not the fabric of your body. Then I want you to place one hand on the part of your body where you feel that emotion, and just allow that palm to radiate warmth and loving-kindness to that emotional experience. Now, that warmth of your palm just represents your kindness to yourself. If your mind wanders, that's normal. That's okay. Just notice where your mind has gone and come back to the here and now, noticing that rhythm of your breathing and the emotions in your body. Then, drawing the attention back from your body and the emotion, just your breathing once again. Again, noticing that physical movement happens every time you breathe, allowing for that sensation of relief with each out breath. If your jaw is clenched together, allow that to open slightly. And again, if your mind wanders, just notice and gently guide it back to the here and now. Then I want you to become aware again of how it feels to be sitting or lying. Notice which parts of your body are in contact with the chair or the bed, wherever you are. Maybe the feet on the floor. Just notice the sensation of your surroundings. Then expand that awareness again to the sounds that you can hear around you, and take some slightly deeper breaths one more time when you're ready. In one of those out breaths, if you've had your eyes closed, just allow your eyes to open, familiarize yourself with the room one more time. Notice what you can see, what you can hear, and what you can touch. I hope you enjoyed this meditation. A useful exercise can sometimes be to just reflect on where your mind wandered to while you were trying to be present. Not trying to change that, just noticing it as a good learning experience. I hope you all enjoyed this. Let me know in the comments how you found it and whether you'd like me to do some more of these.