Mindfulness Meditation Guide

Welcome to this mindfulness meditation session. Even though you're a beginner, remember, there is no right or wrong in meditation. All you need is to find a comfortable position, let go of expectations, and trust the process. This meditation session will focus on your breath, which is a great starting point for beginners. You may keep your eyes open for this session, but find a single, unmoving object to focus your gaze upon. It could be a spot on the wall, a plant, a candle flame, or even a stone. Once you've found your object of focus, let's begin. Step 1: Find a comfortable seat. You could be on a chair, on a cushion, or even on the ground. Your posture should be such that your back is straight, yet relaxed, not strained. Place your hands comfortably on your thighs or in your lap. Step 2: Start to notice your environment. Hear the sounds around you. Feel the temperature of the room. Recognize the sensation of your body against the chair or floor. Now, gently place your focus on your chosen object. Step 3: Bring your attention to your breath. Notice how the air enters your nostrils, fills your lungs, and then leaves your body. Feel the rhythm of this natural process. You don't need to alter or control your breathing in any way. Simply be aware of it. Step 4: As you continue to observe your breath, you might notice thoughts, emotions, or physical sensations arising. That's okay. Acknowledge their presence, and then gently bring your focus back to your breath. Step 5: Now, start counting your breaths. "One" for an inhale, "Two" for an exhale, and so on, up to ten. Then, start over at one. The counting is just a tool to help you focus. If you lose track, that's fine. Just start over. Remember, it's normal for your mind to wander. When you realize that your focus has shifted away from your breath, gently guide it back without any judgement. We'll now maintain this focus on our breath for the next few minutes. I'll let you know when the time is up. ...[a pause for 3 minutes]... Now, as we come to the end of this session, start to notice your environment again. Hear the sounds, feel the temperature. Notice how your body feels. Take one more deep, mindful breath in, and release it slowly. Whenever you're ready, gently shift your gaze away from your object and look around you. Take a moment to thank yourself for taking this time to meditate and connect with the present moment. This concludes our meditation session. Remember, this is a practice. The more you do it, the more familiar it becomes. Try to take a few moments each day to connect with your breath, and notice the effects it has on your daily life. Peace and mindfulness to you.