HushYoga Mindfulness Meditation

HushYoga meditation, number one
Welcome to this meditation practice
This is a form of mindfulness meditation
When we meditate, it gives us an opportunity
To create space in the mind
To be still and to let go
It is important to sit in a comfortable place
Either on the ground or on a chair
Keeping your spine straight throughout the practice

It is normal for the attention to be drawn
Towards the busy-ness of the thinking mind
When this happens, simply and without self judgment
Bring the attention back to the breath
Throughout the practice, remember our five friends
Loving kindness, non-judgment
Forgiveness, compassion and letting go
I hope you enjoy this meditation
And I wish you peace, love and happiness

Gently close your eyes
And gradually bring your attention to your breath
Begin to follow the inhale, and the exhale
And notice the pause between the breaths

Continue to bring your attention back to your breath
When your mind wanders from your breath
Recognize that it's wandered
And without any judgment
Gently draw back to the breath
Following the inhale, following the exhale

Begin now to focus more on the exhale
And use the out breath to help the body relax
Release, and let go
At the end of the exhale
Feel your legs and your pelvis drop down towards the ground

At the start of the exhale
Begin to relax the body, from the top of your head
Right down to your feet

You can use the words, "Relax, release, let go"
Saying them silently in your mind
As a silent mantra in time with the out breath

And continue to allow your legs and your pelvis
To release towards the ground at the end of the exhale

Gradually bring your attention to your stomach
Feel the belly expand as you inhale
And contract and relax as you exhale
Be aware of the full length of the inhale
And the full expansion of the stomach
Notice the pause before the exhale begins
Feeling the stomach soften and contract slowly
And notice the pause at the end of the exhale

Again, feel the full expansion of your belly
Expanding, expanding, expanding
And the complete softening and relaxing of the stomach
Relaxing, relaxing, relaxing
Keep your attention on this area in your body
For a few more moments

Bring your attention now to the parts of your body
That are in contact with the ground
Still continue to follow the inhale
And follow the exhale
While you keep your awareness on the parts of the body
That are in contact with the ground
Become aware of the weight of the body
Become aware of the parts of the legs that are in contact with the floor
If there is one leg touching against another
Become aware of how it feels

If your skin is against the floor
Be aware of the texture of the ground
Or the surface that the skin is resting on
You can also be aware of the texture of your clothing
Follow the inhale, and follow the exhale

Become aware, again
Of the full surface area of your body against the floor
Have a sense of the shape of the body
And again, be aware of any sensations you feel

Gradually bring your attention up towards your arms
And feel your arms drop down from your shoulders
Allowing them to be heavy
Feel the weight of your arms and the weight of your hands
Notice how your hands are placed
And where they are resting

Bring your attention into the palms of your hands
And become aware of any sensations you feel here
Maybe you feel tingling, or heat, or cold
Become aware of the temperature

Holding your attention for a few moments
On the palms of your hands
While still having an awareness of the breath
Follow the inhale, follow the exhale

Bring your attention into the back area of your body
And feel your back expand and contract with the breath
Feeling the breath expand with the inhale, contract with the exhale

See if you can feel the breath move beyond your physical body
Feeling the inhale move beyond the back area of the body

Notice any sensations this creates
Just observing exactly as it is
Bring your attention into your chest
And begin to feel your chest expanding
And contracting with the breath

And now try to move that feeling into the entire front area of the body
Feeling the front part of the body
Gently expanding and contracting
With the inhale, and the exhale

Maybe you can feel the entire front area and back area of your body
Moving in time with your breath

As you exhale, send the breath
From the top of the head down to the base of the spine
And feel your legs and your pelvis relax at the end of the exhale
As you inhale, begin to draw the breath
From the base of the spine up to the top of the head
And feel the top of the head
Effortlessly lifting up towards the ceiling

Notice the pause at the tip of the inhalation
Try to hold on to this pause, effortlessly
Before the exhale occurs again
Following the full depth of the exhale
Sending the breath down to the base of the spine again
And noticing the pause at the end of the exhale

Hold on to this pause a little longer
And allow the inhale to rise up through the spine
To the top of the head again
Noticing the pause at the tip of the inhale
Exhale the breath back to the base of the spine

The breath can feel like a gentle wave in the body
Rising to its peak at the tip of the inhale
And lowing to its depth at the end of the exhale
Allow the breath to carry you
Through the ocean of peace

Remain here for a few moments longer
Riding the wave of your breath
Deep within your body

Gradually bring your attention to your spiritual heart
At the centre of your chest
Begin to breathe from your heart, up to your third eye
Between your eyebrows
And exhale the breath back to your spiritual heart
Breathing from your heart to your mind
And your mind to your heart

Hold your awareness now at your spiritual heart
In the centre of your chest
And become aware of the gentle expanding with the breath
The contracting with the exhale

The heart is where we experience a deep sense
Of loving compassion and inner peace
Holding your awareness here for a few moments longer

This meditation practice is now complete
You are welcome to stay here as long as you like
Focusing on the breath
While connecting to your spiritual heart