Meditate Mindfully Series Breaking down the Basics Becoming the Observer

4I allow myself to smile and to rest.

4 I guide my attention from my mind to my abdomen.

4My attention now is on my expanding and contracting abdomen.

4Breathing in, and breathing out, I follow the calm, rhythmic motion of my abdomen.

4 I take slower and deeper breaths and notice all the different sensations of breathing.

4 I listen to the sensations from my arms and legs.

4 I listen to the sensations from my face.

4 I do not interpret them as messages of discomfort.

4My sitting posture is stable and firm, like a small mountain.

4 I continue to sit gracefully and maintain a soft gentle expression on my face.

4Every few moments a thought or a sensation tries to interrupt my focus on my breath.

4 I allow my focus to shift to these thoughts as an observer.

4 I am not distracted by the many thoughts that come and go.

4Like my feelings, I allow my thoughts to gently float away from me.

4 I bring my attention back to the sensations in my body and my steady breath.

4 I listen to the sensations of my body. I breathe.

4As long as I’m with these sensations and my breathing, I’m at home in my body.

4 I savour the delicious feeling of being alive.

4 I sit in this meditation for as little or as long as I feel comfortable.

There YouGo! This is a powerful piece of guided meditation that helps us come home to our body and mind, feeling peaceful and serene. Stay tuned for Part 3 of this series where we explore how to end and step out of our meditation practice mindfully allowing our calm and peace to seamlessly transition into our day.

Yours mindfully, Rajni Follow Rajni on Facebook @YogaWithRajni