Simple Twelve Minute Meditation For a Clearer Mind

Sit Comfortably in a chair, or lie on a couch or bed. Allow the eyes to close or have a soft gaze looking down. Take a deep breath in through the nose and allow a long slow exhale out the mouth. Soften your forehead. Allow the jaw to be slightly open. Begin to feel the touchpoints of your body in the chair. Feel the weight of the body on the surface and just breathe.


As you breathe, notice where you most feel your breath; in your nostrils, in the chest and in the belly. As best you can, stay with the sensation of breathing. Don’t change the breath, just notice its natural flow, breathing in and breathing out. Your breath will be your anchor of attention. You can even vocalize as you breathe, saying, “Breathing in” “Breathing Out”.

Bring your attention to the lower part of the body. Mentally feel the feet, ankles, calves, knees, thighs, bottom and hips. Simply notice these body parts are there.


When the mind starts to wander, gently bring your attention back to the breath and then back to your body.


Bring your attention to your mid-section. Notice your spine, sides, belly, chest, shoulder blades, arms, hands and fingers.


When the mind wanders again, which it will, bring your attention back to your breath.

Finally, bring your attention to the neck, throat, face, the back of the head, and finally to the top of the head. Now simply rest with your focus on the top of your head for a moment.


Bring your attention back to the breath. Breathing in. Breathing out. Take three long, deep breaths. Slowly begin to wiggle your toes and rotate the ankles. Wiggle your fingers and rotate the wrists. Allow the eyes to open and take in the sights of the room. Stretch if that feels right. Finally, put your hand on your heart as a gesture of gratitude for taking this time for yourself.




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Linette Bixby
 

Certified Mindful School Facilitator
Mindful-Self Compassion Trained Teacher
MBSR Trained Facilitator
Finding Calm for Parents Facilitator

Mindful Paths LLC
 

linette@linettebixby.com
Lake Forest Park, WA

United States         

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