This is an ABC podcast. You're listening to Mindfuly. This meditation has been created for you by Smileymind. Work wind down.
Letting go and beginning to wind down. Let's start by getting into a seated mindfulness position. You might be on the train, at home, sitting in your parked car, or somewhere else you go after work. It doesn't matter where you are.
Just start by simply checking that your feet are flat on the floor. Check that your back is straight, but not rigid. Rest your hands on your lap or on your thighs. And when you're ready, gently close your eyes.
Or if you prefer, allow your gaze to rest softly at a spot in front of you. Allow your body to really settle into this moment. Notice your feet on the floor. Notice the weight of your body through the chair.
Notice the weight of your body anchoring you towards the earth. Let's start by taking some gentle, deep breaths. Just loud enough so that you can hear them. In through the nose, out through the nose, or mouth.
You may notice your breaths are like gentle waves on a shoreline, flowing in and out. Occasionally, you'll notice your breaths change. These changes are subtle, just like the changes in the rhythm of waves rolling in and out of the shore. Simply observe the changes with openness and curiosity.
And if you don't notice a change, then simply observe that. You don't need to do anything to your breath. Just allow it to flow in and out naturally. This exercise is not about changing or judging your experience.
It's about simply noticing it and allowing yourself to let the experience go by without attaching to it or pushing it away. Notice as you follow your breath, thoughts will arise. They may be about the day you've just had or what you have to do this evening. If you notice your mind wandering over and over again, that's okay.
That's what our minds do. Again, simply notice the thoughts that arise. See them for what they are, thoughts. And allow yourself to let go of them, like leaves floating downstream.
And bring your attention back to your breath. Following it as it flows in through your nose, down through your chest, to your lungs, and back out again. Perhaps notice now how the rest of your body is experiencing your breaths. Perhaps expand your awareness by scanning your body from your head to your feet.
You might notice some tension, tightness, warmth, or cool sensations. These may be lingering from your day. As you breathe, imagine you're sending your breath to the part of your body that you noticed most of all. Breathe in and send your breath there.
Breathe out and allow yourself to let the physical sensations go. Now, perhaps just check in with your mood, underpinning your thoughts and physical sensations. If it's difficult to notice your mood or you're noticing a sense of contentment, notice that too. Again, notice where this mood sense sits in your body and gently breathe into this area.
On the in-breath, imagine sending your breath to this feeling, and on the out-breath, imagine letting go. Remember, this is not about getting rid of your experiences. This is simply about noticing them, softening around them, and allowing yourself to mindfully let them go. So you can make space for your present moment experience.
Letting go does not mean getting rid of. Letting go means not attaching to and not pushing away. If you notice any judgment about this experience, yourself, or even this exercise, notice that and let your judgments go. Now, bring your awareness back to your breath.
In your own time, continue to breathe deeply and gently, and on each out-breath, imagine yourself letting go of your day's experiences, thoughts, feelings, and physical sensations. And notice as you do this, the weight of your body in your chair and your connection to the earth. As you breathe, allow yourself to let go of your day. And notice how your body feels.
Now, when you're ready, notice your feet on the floor, the top of your head, and expand your awareness now to everything in between. Allow yourself to hear the sounds around you. Notice any smells you can smell. Now, gently blink your eyes open.
Look around the room and allow your sight to bring you back to your present moment. Allow yourself to let go of your mindfulness practice. Before you get up, take a moment to notice how you're feeling compared to before the practice. Allow yourself to move with a sense of increased calm, clarity, and connectedness into the next chapter of your day.
Abell will signal the end of this exercise.