If this is your first time meditating,
You're in the right place.
There is nothing you need to achieve,
Nothing you need to change and nothing you need to do perfectly.
Simply allow yourself to be here.
Take a moment to get comfortable.
You may sit or lie down,
Whatever feels best for your body right now.
And when you're ready,
Gently close your eyes or if that doesn't feel comfortable,
You can soften your gaze instead.
Now,
Bring your attention to your breath.
You don't need to breathe in any special way.
Just notice the natural rhythm of your breathing.
Feel the air moving in and the air moving out.
If your mind starts to wander,
That's completely normal.
Meditation isn't about stopping thoughts,
It's simply about noticing and gently coming back.
So,
If your thoughts drift,
Kindly guide your attention back to the feeling of your breath.
Now,
Let's take one slow breath together.
Inhale gently through the nose and exhale slowly through the mouth.
Again,
Inhale,
Allow your shoulders to soften,
Let your jaw relax and clench your hands.
Bring your awareness to your body.
Notice where your body is supported by the chair,
The floor or the bed beneath you.
Feel the weight of your body being held.
You are safe here.
You are supported.
If any thoughts come up like I'm doing this wrong or I can't focus,
Simply notice them and let them pass,
Like clouds moving across the sky.
There is no wrong way to be here.
Each breath you take is already meditation.
For the next few moments,
Rest your attention on your breath,
In,
Nothing else to do,
Nowhere else to go,
Just this moment.
And when you're ready,
Begin to gently bring your awareness back.
Notice the space around you.
Notice the sounds you can hear.
Slowly wiggle your fingers and toes.
And when it feels right,
Open your eyes.
Take a moment to notice how you feel,
Carry this calm with you into the rest of your day.
Thank you for taking this time for yourself.
You can return to this practice anytime you need a moment of peace.
