Meditaion_MindfulnessBreath2

This is a meditation exercise for mindfulness and breath awareness. Find a comfortable space, close your eyes, and focus on your breath. Notice the sensations and quality of your breath. Observe the rhythm of your chest or belly expanding and releasing. Be a witness to your thoughts without judgment, and return your focus to the breath. Let go of thoughts like pictures in a photo album. Choose to release them and be present in the moment. Embrace your inner peace, joy, and wisdom. Take cleansing breaths and when ready, open your eyes and continue your day with a sense of validation and fulfillment. Welcome to the meditation for mindfulness and the breath, planting seeds of awareness. Find a comfortable space in your chair. Place your feet flat on the ground and sit up to elongate through the spine. Imagine tied to the top of your head a helium balloon lifting, facilitating more space between the vertebrae. And breathe. Allow your eyes to close and shoulders to drop. Relax your jaw as you begin to witness your breath. Notice the sensations as you inhale and as you exhale. Become aware of the quality of the breath as it moves through your nasal passages and into the lungs. Is there congestion, clarity, restriction, or ease? In the moment, does the breath feel shallow or deep? Begin to focus on the rhythm of the chest and or belly, expanding and releasing with each breath cycle. Simply observe. As witness to this experience, you are engaging in the space of non-effort. Validate what is present from a space of ease. Invite yourself to become neutral to any judgments that may be urging you to alter your breath. Allow what is as you witness in this space of presence. You may notice thoughts popping up in your awareness. Allow this experience to be an opportunity to practice non-resistance to discover neutrality. Be grateful you have a mind that is capable of thinking and then return your awareness to the breath. Thoughts are like pictures. As witness to the thoughts popping up, you become the viewer to the photo album of life. You can choose to stare at a picture, a thought, or an emotion. You can choose to analyze it, become it again from memory, re-experiencing emotion or judgment, attachment, resistance. Or you can decide to release the picture, the thought, the emotion. Put the photo album away. Send it afloat down the river of thoughts. Return your awareness to the breath. In this present moment, breathe and decide to be right here, right now. The body and the breath are always in present time. Invite you as awareness to experience this present moment. From within the truth of presence, you create the next steps for healing, growth, discovery, and expression. Welcome in the breath. Validate you as consciousness, as spirit. Be the wholeness that you are. Say hello to your inner peace, joy, and wisdom. Celebrate that you are indeed here and present, ready to create and experience life as body, mind, and spirit. Take a few moments to welcome in cleansing breaths. When you feel ready, open your eyes, wiggle your fingers and toes, stretch, and breathe. May these mindful moments plant seeds of awareness as you go about your day, fostering opportunities for validation, certainty, and soul fulfillment. And so it is.