Where some meditation practices involve clearing the mind of all thoughts, a guided mindfulness meditation is more focused on paying attention to what is happening in your environment at the moment. In a mindfulness meditation, you aren’t focused on a single goal – however, there is a lot of power in staying present in the moment.
Many of us spend our lives focusing on the past or fretting about the future, and mindfulness allows you to let all of that go as you focus on the here and now. Enjoying the power of the present moment is very empowering and it can help you live a happier and healthier life.
Taking those few precious moments to actually be present in your life can help you escape from the day-to-day demands as you embrace the present moment.
Guided Mindfulness Meditation
Begin by sitting quietly and gently focusing on your breathing. Take two to three very deep breaths. Focus on the feel of your breath moving in and out of your body. If intrusive thoughts come into your awareness, acknowledge them and then let them go.
This meditation is all about allowing your thoughts to come and go – but trying not to judge them. If you get distracted, simply return your focus to your breath.
Breathe slowly, allowing yourself to relax. Feel the breath flowing out through your chest and swirling out around you, filling your energetic space with the energy of life.
Notice any subtle feelings like your skin tingling or a feeling of peace. Notice any sights, sounds, smells, tastes, or touches and let them go. Feel yourself sinking deeper and deeper where you are, letting go of all distractions and thoughts.
As you begin to become aware of your senses, begin to simply “watch your breath.” Try and become aware of the physical sensation of the breath, as you breathe in through the nose and out through the mouth. Do not judge, just breathe deeply, in and out of conscious awareness becoming more aware of anything that takes you away from your focus on the breath.
Once you are in a relaxed state of mind, begin to become more mindful of your body. Focus in on each part of your body as an observer, and notice what you see and especially what you feel.
For example, you might notice the sensation of the air on your skin at each part of the body, or you might notice how relaxed your body feels in this moment in time.
Focus on one body part at a time beginning at your feet. Concentrate and observe the feet, holding your focus for just a moment on each foot to see what you observe. Slowly move up the body to the legs, the thighs, and past the stomach. You can even take this time to thank the body for supporting you so well over the years. Expressing gratitude, even if parts of your body are not working so well, can be life changing.
Continue moving up the body and as you reach your head, stop for a moment to contemplate. Keep expressing gratitude and thanking your body for being so strong over the years.
Next, move your awareness back down the body, focusing for a moment on each body part once again noticing what you observe.
Once you have completed this process, just keep focusing on your breath as you breathe deeply and completely. Notice any sensations or thoughts as they drift or float by.
Allow your emotions to be present without judging them. You can even try naming your emotions if you feel them becoming intrusive. Accept the presence of the emotions without judgment and let them go.
Continue focusing on your breathing and continue expressing gratitude. Apologize to your body if there are things you feel bad about. Take all the time you need staying present and expressing gratitude.
Before you finish, take a moment to notice your environment. Feel the air against your skin, listen for any sounds in the room, feel the weight of your body as it sits on the floor, and notice all of those tiny details.
When you’re ready, take a nice, slow, relaxing deep breath. Look around at your surroundings. Send out a breath to the beauty all around you in honor of the connection you made with it.
This kind of simple guided mindfulness meditation helps you become more aware of your body and the stress your body holds onto. You can do this kind of awareness exercise any time throughout your day.
Above all, accept whatever comes into your awareness at any given moment and be kind and forgiving towards yourself.