Welcome to this guided meditation.
Find a serene and comfortable space where you can sit or lie down without interruptions.
Allow your body to settle into a relaxed position.
Gently close your eyes and take a deep,
Soothing breath in.
As you exhale,
Imagine releasing any tension or stress from your body.
Feel yourself becoming more at ease with each breath.
Shift your focus of attention to the present moment.
Notice the sensations in your body.
The contact points where your body meets the chair or floor.
The gentle rise and fall of your chest as you breathe in and out.
Take a few more deep breaths,
Inhaling through your nose and exhaling through your mouth or nose.
With each breath,
Feel yourself becoming more grounded and fully present in the here and now.
Gently bring your awareness to your body's responses.
Notice any areas of tension,
Discomfort or relaxation.
Observe how your body feels in this moment.
Think about a recent situation where you felt a strong emotion.
If a place or person made you feel uncomfortable.
Acknowledge the feelings that come with this recollection without judgment.
Notice how your body reacts.
Understand your body's responses is the beginning of real change.
Bring this memory to mind as vividly as you can.
And observe the physical sensation this memory makes in your body.
Tension.
Warmth.
Or any other sensations.
Reflect on how these physical responses help you understand your feelings.
Mindfulness teaches us to accept what we cannot control.
Take a deep breath and allow yourself to accept any feelings or sensations that arise right here,
Right now.
If something bothers you,
Remember that the feeling is within you,
Not in the external thing.
Embrace this awareness with kindness and compassion.
Think of a time now when you felt truly connected to your body.
Maybe it was during a walk in nature,
A yoga session or simply sitting quietly.
Recall how your body felt in that moment.
Notice the sensations,
The sense of presence and the connection to your true essence.
Feel,
Acknowledge and accept your body's responses as they are,
Rather than how you wish them to be.
Observe your thoughts and emotions without attachment.
Notice how your body reacts to your thoughts.
Are there any recurring thoughts or emotions that influence your behavior?
Acknowledge these patterns and let them go with kindness and compassion.
Your true essence is beyond these thoughts.
When your awareness drifts from the present moment,
Gently call it back.
Ask yourself,
Where am I right now?
What am I feeling right now?
What can I hear,
See and feel?
Prioritize and listen to this call,
Recognizing and accepting whatever is present at this very moment.
Return to your present moment seat,
Your conscious presence,
Where life is happening.
Think of a time when you faced a challenging situation.
Recall how you navigated through it by staying present,
Connected to your body.
Notice how your body responded and how you managed to stay grounded.
Accept whatever comes up and take mindful action,
Benefiting not only yourself,
But others.
If a big wave comes,
Surf it.
If it is calm,
Swim forward.
If there are no waves,
Float and play.
Learn to be present and enjoy being here,
No matter the weather.
Embrace the impermanence of life with an open heart,
Mind and body.
Carry this awareness with you as you move through your day.
Namaste.
