To practice this guided meditation, sit in a comfortable position, with your back straight and your head level and breathe in with the breathing in lines and breathe out with the breathing out lines.

Keep the focus on the meditation but let your body and mind take in what it feels and then let it out with the breath.
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Breathing in, I am aware of my breath going in

Breathing out, I am aware of my breath going out

Breathing in, I am present in my body

Breathing out, I am present in time and space

Breathing in, I invite a new perspective on anxiety

Breathing out, I empty my mind

Breathing in, I give myself the gift of fresh air

Breathing out, I give back to the world

Breathing in, I recognize that I suffer from anxiety

Breathing out, I wish to change that habit

Breathing in, I know that I am human

Breathing out, I know that people get anxious

Breathing In, I feel the pain and worry

Breathing out, I give that to the world

Breathing in, I feel the world’s anxiety

Breathing out, I send the world peace

Breathing in, I am connected to all people

Breathing out, I wish people to be free of suffering

Breathing in, I am connected to myself

Breathing out, I wish to be free of suffering

Breathing in, I invite peace into my life

Breathing out, I share peace with the world

Breathing in, I see my anxiety is a reaction

Breathing out, I can work with that reaction

Breathing in, my anxiety reminds me to be aware

Breathing out, I am aware of my anxiety

Breathing in, my anxiety compels me toward action

Breathing out, I act with my anxiety

Breathing in, I locate my anxiety in time and space

Breathing out, I locate myself in the present

Breathing in, I worry that this won’t work

Breathing out, I see that as an anxious thought

Breathing in, I know anxious thoughts unsettle me

Breathing out, I let my thoughts go.

Breathing in, I am present in my body

Breathing out, I am present in time and space

Breathing in, I am aware of my breath going in

Breathing out, I am aware of my breath going out


Now move on in peace and focus with your day

-Coach Bill
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Ref: http://www.thedailyzen.org/

Practicing mindfulness should be a part of everyone's life. With it we can become so much more focused and present in our lives. It shouldn't be a practice we do only in meditation, however that is a great place to start. With practice mindfulness can become part of every moment of every day, bringing out the best in us all. It is the best way to turn off the noise around us, the things which don't serve us and connect us with what is important.

One of the basics of mindfulness is to not let your mind wander to what may or may not be. Don't let yourself focus on problems which may, or may not, come to pass.  Don't concern yourself with yesterday, or years gone by, or things you lost. The past has nothing new to offer, you can't change the past, so why bother? Worrying about events in the future will not make a difference, you have to plan, but once you make the plans don't worry about things you can not change.

To start, breathe in deeply, with a clear mind and feel the present moment wash over you. Breathe in deep and focus on how that breath feels right here, right now. When you breathe out allow yourself to feel that stillness created by your breath from your head to your toes. If thoughts come in to your mind let them pass and think about your breath, nothing in the world can focus your mind more than thinking about the in and out of your breath....just breathe.

Now you are in the moment....in the presence of yourself.

Now there is room for focus, focus on you, focus on balance. Feel the connection of the mind, body and spirit. Here you can disconnect from the ego. Here we don't make choices with just our mind; we don't look for direction with just our heart. Here we make choices, looking for direction connect with your whole self. The mind, body and spirit will know the answers when you quiet the noise and focus on the moment.

Mindfulness brings it all together; it allows you to find your path, not just with the mind but with the intuition; not with the ego but with heartfelt consideration. Here you can see that everything is present for a reason, your journey lead you to this moment and you are meant to be present in it. It never comes again, this moment so be present in it.

Peace, happiness, wholeness and contentment are in you and mindfulness will help you enjoy their presence in your life. It helps you discover that you are where you are meant to be and that all the worrying, planning and doing don't bring you anymore of what you already have. Peace, happiness, wholeness and contentment are in you, they are in every living being, you just have to quiet the noise and discover their presence. 

Any stress, anxiety, depression or guilt you feel was either put on you by someone else or allowed to take over by you, to drown out your true self. These things don't serve you and they can be eliminated through focus. All fear, all phobias, all addictions are brought on by outside forces, they are not you. Someone is not an addict, they are addicted; a person is not depressed, they have depression. These things are outside of the spirit, not part of the true self. They can be let go though mindful practices.

​When we use mindfulness we find the balance we need, we find compassion for ourselves and for others, and our intuition deepens to levels never before imagined. You won't over react, make knee jerk decisions, or get stressed over things that do not matter. Anger is diminished; envy, greed and pride are set free.

As you continue the practice you will find more and more peace fill your life. You will never be out of control, you discover that everything in your life is there to serve you and you can see those things more clearly. You will find your direction, not the direction you've been put on by other people and events.

Mindfulness is not about shutting the mind down, it is about turning off the things that don't matter and focusing on the moment, this moment, right now, this moment that will never, ever come again. Moments are not infinite, we all are only given so many. Every one we waste with worry, with fear, with doubt is one that serves no purpose.

We live in a world where fear is put forth like a commodity. Politicians sell it, corporations profit from it and people thrive in it. The reality is most of the stuff these people say, sell or preach will never happen to us. It has nothing to do with this moment so why buy in?

Mindful practices bring focus on the things that are important, the here and now, the people you connect with, the part of the world you thrive in, the present moment, the present place, the present mind.

In mindfulness you can use your mind to create things that endure, things that have meaning and purpose. Relationships and actions that serve your purpose, the purpose of living and loving. Using your mind while it is connected to the heart and to the spirit you will be able to move forward in peace and harmony. 

So think, be present, and make plans that connect to your purpose. Don't waste time on the things which have little true effect on your life. Be aware of what goes on in the world but don't lose the perspective that many events happening thousands of miles away really have no meaning in this moment.

Now breathe, feel it going in, clearing the noise...feel it going out, releasing the negative and bring quiet to your life.

Create, connect and love; be happy, be focused,  and always be mindful!

For more information on practicing mindfulness contact
​Coach Bill at (954) 641-8315 or at coachbillforlife@gmail.com