Follow along with this step-by-step guided meditation session
Take a comfortable seated position. Close your eyes gently or maintain a soft, downward gaze. Allow your body to settle into stillness. Take three deep breaths - inhaling slowly through your nose, and exhaling slowly through your mouth. With each breath, feel yourself becoming more relaxed and present.
Now, let your breathing return to its natural rhythm. Bring your attention to the sensation of your breath. You might notice it at your nostrils, in your chest, or in your abdomen. There's no need to change your breathing - simply observe it as it is. Notice the cool air on the inhale, the warm air on the exhale.
Use your breath as an anchor for your attention. Each time you breathe in, know that you're breathing in. Each time you breathe out, know that you're breathing out. This simple awareness is the foundation of mindfulness. Your breath is always here, always available as a place to return to.
It's natural for your mind to wander. You might find yourself thinking about your day, planning, or remembering. When you notice this has happened, simply acknowledge it. You might say to yourself, "thinking" or "wandering." There's no need to judge yourself - this is part of the practice. Gently return your attention to your breath.
This act of noticing and returning is the heart of mindfulness meditation. Each time you notice your mind has wandered and bring it back to your breath, you're strengthening your ability to be present. This is like doing a bicep curl for your attention. Be patient and kind with yourself as you practice.
As you continue, you might expand your awareness beyond just the breath. Notice sounds around you - both near and far. Feel the sensations in your body. Observe any emotions that arise. All of this is part of your present-moment experience. You can always return to the breath whenever you need an anchor.
Continue this practice for the duration of your session. Remember, there's no goal to achieve, no state to reach. Simply be present with whatever arises - whether it's calm, restlessness, peace, or distraction. Each moment is an opportunity to practice mindfulness.
As your practice comes to an end, take a few deeper breaths. Gently begin to move your fingers and toes. Slowly open your eyes if they were closed. Take a moment to notice how you feel. Carry this sense of presence and awareness with you as you move into the rest of your day.