Kathryn McCardle

Australia

Krista R

Maryland

Mark 

Westchester, IL, USA

Amanda

Los Angeles, CA, United States

You will explore your physical, emotional, and mental states through mindful awareness, gently observing without judgment to cultivate a sense of presence.

English

A short mindfulness meditation to bring you home into the wholeness of your body, calm your nervous system and land you in the present moment. The perfect pause for any point in your day when you want to feel a little more connected to the here and now.

A Meditation To Bring You Home To Right Now

My name is Jasmine and I'll be with you for the next five or so minutes. Make sure that you're comfortable wherever you are. Make sure that you won't be disturbed and ask yourself if you've got all of the support that you need. Could you be comfier? Feel free to take a comfortable seat or maybe you lie down for this meditation but make sure that you feel restful in your body that there's no effort anywhere and that you feel as comfortable as is possible in this moment. When you're ready take a long wide breath in through your nose and then just blow that exhale away from the mouth. A wide breath in through the nose and a blowing exhale from the mouth. Let the next few breaths move easefully through the body but know that if you need to take another one, two, three or even more than that breaths in through nose and out through mouth that this practice is there for you whenever you need it. Start to notice the feeling of your body. How does it feel to be in your physical body right now? Where can you feel your weight? Can you feel the weight pouring into your seat or into the ground under you? Maybe you can notice the feeling of your clothing on your skin or perhaps you can sense the temperature of the room that you might be in right now. Just notice, what can you feel and where can you feel it? Now allow your awareness to land in your feeling body, move into the space of the heart and without judgment or needing to change anything just notice how you feel today. Are there any prominent emotions standing out for you? Maybe yes, maybe no. You don't need to change a single thing, just notice how do you feel and maybe you might even notice where you feel it. Is the feeling in the heart space, perhaps the solar plexus or maybe right in the gut in the visceral organs underneath the navel center. Witnessing these feelings not to change them, not to judge them, just to know yourself better. Take a broad breath in through the nose and then just sigh the exhale away. A wide breath in and a sighing exhalation. Take your awareness now up into the thinking body and notice your mind and the thoughts which are just the function of the brain. Like any other organ, your brain has a function. The function of the brain is to think thoughts and to make sense of the world. Notice here what kind of thoughts you're having. Are they kind thoughts, judgmental thoughts, are they thoughts of the future or thoughts of the past or maybe something else. Just notice what are the nature of your thoughts. Notice if your brain is judging the nature of the thoughts, criticizing or trying to change. If that's the case, take a deep breath in here and then just as before, sigh that breath away, let it go. You're not here to judge, change or fix anything, you're just here to notice. Take another long breath in and sigh or exhale, let the breath go. Once more, bring your awareness to the places that your body is touching the earth underneath you. Notice the weight of your body, does it feel any different? Notice the feel of your clothes, the temperature of the room, any sounds you might hear other than my voice. Take a long breath in through the nose, hold it at the top, sip in a touch more breath and then exhale with a sigh. Thank you for practicing with me today, I hope to see you again soon.