mindful meditation script

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5-Minute Breathing Meditation 5:00; How do you cultivate mindfulness? This relaxation script begins by guiding you to relax your mind, and then use visualization, meditation, and imagery to get in touch with your inner playfulness. By. A 5-Minute Breathing Meditation To Cultivate Mindfulness. By Diana Winston; February 26, 2016; Well-Being; Antonioguillem/Dollar Photo Club . See how calm and gentle your breathing is, and how relaxed your body feels. Focus on the sensation of your breath in and out. Copyright Notice: You may not make recordings or reproduce anything from this website, except for your personal, private use. Sometimes, especially when trying to calm yourself in a stressful moment, it might help to start by taking an exaggerated breath: a deep inhale through your nostrils (3 seconds), hold your breath (2 seconds), and a long exhale through your mouth (4 seconds). There is no right or wrong way to meditate. your left shoulder, and then your right ear toward your right shoulder. will not fall asleep. Reduce stress, anxiety, and negative emotions, cool yourself down when your temper flares, and sharpen your concentration skills. Check out the Relaxation Downloads page for free audio downloads. Just notice that this is happening and gently bring your attention back to your breath. Please log in again. experience during this breathing meditation is right for you. Your body knows how much air it needs. good position to try. For a more in-depth class experience, see our 6-week online classes». BASIC MINDFULNESS-MEDITATION PRACTICE Sitting on a straight-backed chair or couch or on a cushion on the floor, allow your body to become still. eval(ez_write_tag([[336,280],'innerhealthstudio_com-medrectangle-4','ezslot_2',341,'0','0']));Begin by finding a comfortable position, but one in which you Read More, Getting back to sleep in the middle of the night is no small feat. About the author Carley Hauck Carley Hauck is the founder of Leading from Wholeness, A Bay Area consultancy specializing in leadership, training, and executive coaching. Otherwise, simply observe each breath without trying to adjust it; it may help to focus on the rise and fall of your chest or the sensation through your nostrils. Feel your clothes against your body. Make no effort to change your breathing in any way, simply notice how Take a comfortable seat in a place that’s quiet and free from distractionsClose your eyes, and sit up a little taller.With your chin neutral, left the crown of your head toward the skyAt the same time, release your shoulders, soften your belly, and relax into your thighsBreathe slowly, patiently and evenly in and out through your noseLet the length of each exhale breath be at least as long as the length of the inhaleSettle in on a breath that’s quiet, comfortable, and easy(pause 3 breaths)As you sit here, watching and noticing breath, notice also how the mind is always at playThoughts come and go. As you become more comfortable and skilled in meditation, you can increase the duration of your meditation sessions. Copyright 2020 Mindfulness Exercises, All rights reserved. Notice the stages of a complete breath... from the in breath... lungs... As thoughts intrude, allow them to pass, and return your attention to your breathing. Diana Winston is the Director of Mindfulness Education at UCLA’s Mindful Awareness Research Center and author of several books including The Little Book of Being: Practices and Guidance for Uncovering your Natural Awareness. Read More, You want to find more than simple compatibility in a mindfulness teacher. It can help to set aside a designated time for this exercise, but it can also help to practice it when you’re feeling particularly stressed or anxious. Reduce stress, anxiety, and negative emotions, cool yourself down when your temper flares, and sharpen your concentration skills. Consider these skills and abilities when choosing an instructor. After logging in you can close it and return to this page. Perhaps emotions.As thoughts arise, if we can let them be, they’ll also dissipate, or fade awayAnother thought may take its place,Or better yet, there’s just spaceRecognize that space between the thoughts,The moments when it’s just you sitting here, watching the breathThere’s nothing to do right now, other than pay attention to breath(pause 3 breaths)As you sit here, present with breath,There’s still movement in the mindThis time, when you recognize a thought, or the process of thinkingWatch that thought as if you’re watching it from a distanceNotice, how there’s the part of you that’s thinkingBut also, there’s the part of you that’s watching, witnessing, noticing the thoughtThere’s a separation between your thoughts, and you, the thinkerAnd further back, behind all that, there’s the you that’s awareness itself(pause 3 breaths)Thoughts, and the movement of your mind, the appearance of your mindLike clouds in the skyMoving, changing, coming and goingThey take shape, the last for a while, then they dissipate - like a cloud dissolving into thin airSome light and wispyOthers heavy, creating storms, causing rainBut each of these clouds, every thought, every emotion, all this activity of the mindJust a dance of energy across the skyThe sky, the foundation, is the greater awareness from which these clouds arise and play, The sky sometimes obscured by the clouds,But always presentAlways there, underneathSpacious, clear, infinite, and freeFree in that the sky is never disturbed by the cloudsThrough all the storms, all the weather,It is there, present, stable, and fair(pause for 3 breaths)As you notice activity, weather, thoughts or emotions, the cloudsTurn further inward, home towards the skyIdentify with this spaciousness,The foundational ground in which the clouds get to playWhat’s the true nature of the sky?Identify with this sky-like sensationThis clear luminosity, white or blueIdentify with the spaciousnessInfinite spaceIdentify with the ease, the peacefulness, the joyThe inherent nature of the sky(pause for 3 breaths)As you turn inward to sky, and the sky-like mindRemember, this is who you areYou are not the clouds, not the weather, not the storms or the rainYou are the witness, the watcher, the container for it allYou are spacious, and no matter what,At peace, at ease, vast, and freeKeep turning inward, past the weather, to this sky-like groundCurious about the nature of the sky,The nature of your mindAnd who it is that you really are.

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