Mindfulness Meditation

Meditation for Women

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Invite yourself to slow down,

And come inside.

PAUSE…

Breathe…

And see if you can settle into the rhythm of your breathing.

PAUSE…

Riding the waves of air as it flows in,

And out of you.

Naturally,

And slowly.

In,

And out.

Slowing you down,

And calming you.

Mindfulness means we are conscious of our thoughts,

Our emotions and the world around us,

So we can be here in the present moment,

And live our lives with intention.

PAUSE…

So let us practice mindfulness,

By staying with our breath,

And simply noticing when thoughts arise.

Noticing when emotions bubble up.

And allowing these noticings to pull us back into the present moment.

LONG PAUSE…

Find your breath.

Feel the cool air on your nose as you breath in,

And the warm air on your nose as you breathe out.

PAUSE…

Feel the rise and fall of your stomach with each cycle.

PAUSE…

Let each exhale relax your body a bit further,

Imagining yourself melting into comfort.

PAUSE…

Breathe…

And allow yourself to be here for a bit,

Mindful of the thoughts,

Mindful of the feelings,

Mindful to bring yourself back into the now.

LONG PAUSE (4 MINS)…

Now bring yourself back to center,

Anchoring in this moment now.

PAUSE…

Notice how your body feels.

Notice how your spirit feels.

PAUSE…

Now bring your hand to your heart,

As you take a big, deep breath in,

Feeling your chest expand under your touch.

Then exhale,

Releasing all the air,

And all the leftover dust,

As you settle deeper into yourself.

Feeling cleansed,

Light,

And here.

Namaste, Beautiful

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