Untitled document.edited (5).docx - CHAPTER 2 MINDFULNESS MEDITATION SCRIPTS Beginner Breathing This breathing script will help to guide you to relax by

Untitled document.edited (5).docx - CHAPTER 2 MINDFULNESS...

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CHAPTER 2: MINDFULNESS MEDITATION SCRIPTS Beginner Breathing This breathing script will help to guide you to relax by making you focus on how you are breathing. When you are teaching yourself on how to meditate, it will be helpful to keep the moments short so that you can have full attention. With time when you become more comfortable and have skills in meditation, you will be able to increase the period of your meditation sessions. When it comes to this meditation, you have to be attentive to your breath. This will make you calm your mind and calm down your body. With meditation, there is no right or wrong way. Anything you are going to experience during this breathing meditation is okay for you. You should not make anything but observe. Start by finding a comfortable position, but one you won't sleep in. It's an excellent position to try to sit on the floor with your legs crossed. Close your eyes or concentrate on one room spot. Slowly roll your shoulders forward and slowly return. Turn your head from side to side, lower your left ear to the left shoulder, and your right ear to the right shoulder. Relax the muscles. As you meditate, your body will continue to relax. Control your breath. Note how in and out of your breath flows. Just note how your body breathes, make no effort to alter your breathing in any way. Your body knows it needs a lot of air. Sit quietly, watching your breath gently flowing in and out of your body in the eye of your mind. If your mind wanders, focus on your breathing again, as it will. Try to identify any stray thoughts, but do not concentrate on them. Allow the feelings to pass. Notice how your breath goes on to flow…deeply…calmly. Identify the stages of complete breath…from the inhale…to the pause that comes next… the breath out… and the stop before you takes another breath… You see the minor breaks amid each breath. Feel the air getting in through your nose…picture the breath flowing through the cavities in your sinuses and then down to your lungs… As thoughts break-in, let them pass and turn your attention back to your breathing. Pause… Upon inhaling, see the air within your body, filling your skin gently. Notice how, after you exhale, the space within your lungs becomes smaller, and the air leaves your body.
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Feel a gentle rise in your chest and stomach with each breath. Now count silently as you inhale... one Count... one Wait for the next breath as you exhale, then count again... One Exhale... one Inhale... one Exhale... Keep counting as "one" per inhalation or exhalation. Pause… Notice your body's feeling now. See how calm and gentle the breath is, and how relaxed the body is. Now it's time to reawaken your mind and body gently. Note the noises around you, keeping your eyes shut. Feel the floor under you. Feel on your body with your shoes.
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