How To Guide

by MIND. Guided Meditation

 

 

 

 

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1.

Get Settled

Find a comfortable seated position

– with a long spine, shoulders back and down, head held high.

Allow your eyes to close.

 

 

 

2.

Begin to notice your breath

Tune in, rather than tune out.

Bring awareness to the gentle rise and fall of your chest.

Just notice the movement.

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3.

Bring awareness to your body

Ask yourself, how are you feeling right now?

Begin to notice physical sensations

– the chair beneath you, clothes on your skin, temperature of the air.

 

 

 

4.

Expand your awareness to include the space around you

Observe the sounds, smells, and sensations of the space around you.

Try to focus on one at a time, giving each your full attention.

Move onto the next only once you have fully acknowledged the first.

Challenge yourself to ignore all others until you are ready to move on.

 

 

 

5.

Set an intention

This is something you would like to welcome a bit more of into your life,

or perhaps something you need right now.

 

 

 

6.

Begin your body scan

Bring awareness to each part of the body, one at a time, starting with the top of your head.

Visualize the muscles in each part of the body. Imagine softening them, allowing them to relax.

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7.

Check in

Has your mind wandered?

Bring your attention back to the breath.

It can be helpful to repeat the simple phrase,

“I am breathing in, I am breathing out”.

 

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8.

Visualize

Imagine your thoughts taking physical form,

then practice releasing them. Get creative.

 

 

 

9.

Repeat your intention

Breath in as slowly as you possibly can, repeat your intension, breath out.

Repeat 3 times.

 

 

 

10.

Pause for a moment of appreciation

Recognize that your practice benefits yourself and, by extension, benefits others.

 

 

 

11.

Come back into the day slowly

Open your eyes. Take a moment to notice how you are feeling.

Try to avoid jumping back into the day too quickly.

 

 

 

12.

Welcome movement back into the body

Take a light stretch, wiggle your fingers and toes. Slowly come back into the day.

 

 

 

13.

Take it with you

Consider how you can bring this feeling into the rest of your day

– whether that means choosing to focus on one task at a time,

or taking a few minutes to focus on your breath during certain times of day.

For example, whenever you step into an elevator, focusing on your breath.