YouGo with Rajni – Let’s Meditate Mindful Meditation – Breaking Step 2: Guided Mindfulness Meditation

By: Rajni Ghai Malhotra

Welcome to the second part of this t hree-part series on Mindful Meditation broken into the following steps:

Step 1: Sitting mindfully (focus on posture)

Step 2: Mindfulness Meditation (focus on breath work and flow of thoughts)

Step 3: Ending your meditation practice gracefully.

In the May edition we explored how to sit mindfully embodying a posture of wakeful dignity which is essential for an effective meditative practice. In this edition, we will look walk through a short session of guided meditation.

Guided Mindfulness Meditation

Begin with Step 1 – Mindful sitting - settle yourself in a comfortable but wakeful sitting posture. Place your hands either on your knees or in your lap, whatever us is more comfortable.

Now follow this guided meditation:

4Directing my attention to my breath, I take a few deep breaths, staying with each breath through the whole cycle of inhaling and exhaling.

4 I become aware of the quality of my breath.

4Is there calmness in the way I breathe?

4Is my breath short and heavy or calm and regular?

4I take a few deeper breaths.

4Now, I’m consciously breathing with an awareness of calm and peace.

4I bring my attention to my feelings.

4 I identify the feelings that I have as I breathe in and out.

4Am I feeling happy, joyous, relaxed or agitated, upset, angry?

4I spend time exploring my feelings.

4 I allow myself to observe my feelings and visualise myself stepping away from them.

4My feelings are floating away from me.

4I breathe in peace and breathe out peace.