Welcome.
If you've ever tried meditation and thought,
This isn't working,
My mind won't stop,
I can't focus,
Or maybe even I'm bad at meditating,
Then this practice is for you.
For the next few minutes,
I'd like to invite you to let go of the idea that meditation means clearing out your mind.
Or staying focused the entire time.
Because it doesn't.
In fact,
Your mind may wander many times during this practice.
You may think about your to-do list.
You may remember something from yesterday.
You may start planning dinner,
Or you may suddenly realize that you've missed the last 30 seconds of what I've been saying.
And that's totally okay.
None of those things mean that you're failing.
The practice isn't staying focused.
The practice is noticing where your attention went and gently coming back.
So,
Let's begin.
Find a position that feels comfortable.
If you need to shift,
Stretch,
Fidget,
Or adjust at any time during this meditation,
That's completely okay.
You don't need to force yourself to be perfectly still.
Let's start by taking a slow breath in.
And let it go.
Another slow breath in.
Notice the feeling of your body being supported right now.
Perhaps by a chair.
A couch,
Or maybe even the floor.
You don't need to focus hard.
Just notice.
For a moment,
Become curious about what you're experiencing.
What sounds do you hear?
What sensations do you notice in your body?
What thoughts are moving through your mind?
You don't need to change anything.
Just notice.
You may already be realizing that your attention has wandered.
Maybe you've been thinking about something completely different.
If so,
Congratulations.
You just noticed.
And that is meditation.
See if you can smile at that.
Not because you got distracted,
But because you became aware of it.
Now gently bring your attention back to the feeling of breathing.
Not of controlling your breath.
Or forcing it into a certain rhythm.
Just noticing it.
One breath.
That's all.
Just this next breath.
And now this one.
If your attention wanders again,
That's okay.
Notice where it went.
And just return.
When you're ready.
No judgement.
No criticism.
No need to start all over.
Or make it perfect.
Just come back.
Imagine for a moment that your thoughts are clouds moving across the sky.
So move slowly.
Some more quickly.
Some are light and airy.
And some are heavy with rain.
You don't need to trace them.
You don't need to stop them.
You can simply watch them come and go.
And every now and then.
When you remember.
Return to this moment.
Notice the feeling of your feet.
Or your hands.
Or your breath.
Whatever feels easiest.
There's no perfect place to focus.
Only a gentle invitation to come back.
As we begin to close,
I'd like you to notice something.
Your mind may have wandered dozens of times during this meditation.
Yet,
Here you are.
Still practicing.
Still showing up.
Still returning.
That is meditation.
Not perfection.
Not constant focus.
Returning.
Again and again.
Take one more slow breath in.
And let it go with a sigh.
Before you leave,
See if you can carry this thought with you.
You do not need to have a quiet mind to meditate.
You do not need to focus perfectly to meditate.
You only need a willingness to show up.
And begin again.
And you have already done that today.
When you're ready,
Gently open your eyes if they were closed.
Return to the sensations in your body and continue with your day.
Thank you so much for practicing today and for trusting me to give this a try.
I'm so proud of you for making it all the way to the end,
No matter how many times your mind wandered.
Congratulations,
And take care.
