Mindfulness Meditation

1. Begin by taking a deep breath in, filling your lungs completely, and then slowly exhaling. Repeat this deep breathing a few more times, and focus on the sensation of the breath moving in and out of your body.

2. Now bring your attention to the present moment. Notice any sounds in the environment around you, without judgment or analysis. Just observe the sounds as they are.

3. Next, bring your attention to your physical body. Begin with your toes, and work your way up through your feet, legs, torso, arms, and head. Notice any sensations you are feeling in each part of your body, without judgment. Simply observe these sensations and let them be.

4. As you focus on your physical sensations, you may find that your mind begins to wander. That's okay. Simply notice when this happens and gently bring your attention back to the present moment.

5. Now, shift your focus to your breath. Observe the sensations of the breath moving in and out of your body. Notice the rise and fall of your chest and abdomen with each inhale and exhale.

6. As you continue to focus on your breath, you may notice thoughts and emotions arising. This is normal. Simply observe these thoughts and emotions without judgment, and then bring your attention back to your breath.

7. Spend a few more minutes focusing on your breath and observing any physical sensations in your body. When you're ready, take a deep breath in, exhale slowly, and slowly open your eyes.

8. Take a moment to notice how you feel after this mindfulness practice. You may feel more calm, centered, and present in the moment.