Guided Meditations/Mindfulness Meditation

This resource is a guided mindfulness meditation script:

Begin by finding a comfortable seated position or lie down on your back with your arms by your sides and your palms facing up. Close your eyes and take a few deep breaths, inhaling through your nose and exhaling through your mouth.

Now bring your attention to your breath. Notice the sensation of the air as it enters your nostrils and fills your lungs. Follow your breath as it flows in and out of your body, without trying to change it in any way. Simply observe your breath as it is.

If your mind starts to wander, gently bring it back to your breath. Each time you notice your mind has wandered, simply acknowledge it and then gently guide your attention back to your breath.

As you continue to focus on your breath, allow any thoughts, feelings or sensations to simply come and go, like clouds in the sky. Allow yourself to be fully present in this moment, without judgment or expectation.

Now, expand your awareness to your body. Notice any sensations you may feel in your body, such as warmth or tension. As you continue to focus on your breath, simply observe any sensations that arise in your body without reacting to them.

Now, expand your awareness to the sounds around you. Notice any sounds you may hear, such as traffic or birds chirping. Allow yourself to simply be aware of these sounds without judgment or reaction.

As you continue to focus on your breath, allow yourself to fully immerse in the present moment. Allow yourself to simply be, without any need to do or achieve anything.

Take a few deep breaths and then slowly open your eyes. Take a moment to notice any changes in how you feel, and then gently bring yourself back to your day.