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Transcript:

Feel free to practice this guided Mindfulness Meditation while seated, lying down, or walking. Keep your eyes open for the full practice if walking. Here, notice the space you're in. Observe the size of the space. What sensations, thoughts, or emotions arrive as your observe this space. If you are walking, observe the change in scenery as you move through the space. Whether still or moving, notice objects-- colors, shapes, textures.

Notice living beings-- plants, animals, people. Bringing awareness to the life around you, notice, again, your mental and emotional space, the thoughts and emotions that arrive as you observe.

Notice what you hear, aware of the sounds that exist in around you. What sensations arrive in the body as you observe sound? What thoughts? What emotions?

Bring attention to the aromas in this space. What scents arrive as you breathe in?

While our mindfulness practice is a practice of focused observation without attaching value judgment, notice what judgments might arrive as you fully take in your space through the senses? What is your experience of this space, the sights, sounds, and scents?

What judgments can you let go to simply notice, perhaps replacing judgment on what you experience by describing your experience. You might say to yourself, I see a robin flying from power line to tree. Or I smell the lingering scent of the food I just cooked. Or, I hear the sound of heavy traffic outside my window. Whatever your experience, notice, describe, breathe.

Here, if you have closed your eyes for this practice, gently open your eyes. Together, we'll find three deep breaths in and out through the nose. Deep breath in. Deep breath out. Inhale. Exhale. One more cycle of breath on your own. Remain in this mindful awareness of your surroundings as you move through the rest of your day. Thank you for practicing with me. Peace.