In this meditation we're going to take a little time to notice what is already here.
It's very easy,
Particularly when life is busy.
To focus our attention on what we don't have.
What we still need to do.
Of what we would like to be different.
Our attention naturally gets pulled towards that next thing.
Of maybe wanting.
Of needing.
So for these next few minutes,
We're going to step out of that pattern.
This isn't about forcing gratitude or pretending that everything is wonderful.
It's simply an opportunity to pause.
To notice and perhaps recognize some of the things in our lives that are already here.
But that can be easy to overlook.
So we'll spend a little time.
Appreciating what is here in the present.
May be reflecting on what the experiences of our recent past.
May have given us.
And also allowing ourselves to look towards the possibilities that might lie ahead.
So start by finding somewhere you can be comfortable.
Allow yourself to settle.
Relax your body as you give in to gravity a little.
And when you're ready.
Close your eyes.
There's nothing for you to achieve here.
To change.
Just take a little time to pause.
Begin to notice your breathing.
Without trying to make it deeper or slower,
But just allowing and feeling.
Your body breathe.
And as you settle,
Notice what is here for you in this moment.
What is your reality?
Maybe it's tiredness.
Tension or a busy mind.
Or maybe there is ease or comfort.
Maybe a little bit of peace.
Whatever you find.
Allow it to be here.
Now bring your attention to something in your life.
That you appreciate.
It doesn't need to be something big or profound.
It could be as simple as a cup of tea.
Patch of sunlight.
The feeling of fresh air on your skin.
Maybe a familiar sound or a song.
Or perhaps it's a person,
A place.
Your home.
Or something that makes you smile or that feels supportive to you.
There's no need to force a feeling of gratitude Just continue to notice what comes to mind for you.
And remember that if nothing comes,
That is perfectly okay too.
This is your experience.
And you're simply giving yourself the opportunity to notice.
And now allow your attention to gradually move backwards towards something that might have felt Difficult,
Uncomfortable or uneasy.
Maybe over the last few days,
Weeks,
Or even years.
Sometime over the last few months.
And rather than looking only for what has been difficult.
See if you can notice something there that has been given to you.
Perhaps a difficult experience taught you something about yourself.
Maybe something that you didn't choose.
Has actually opened a door that you couldn't see before.
Maybe disappointment has changed your direction.
Or perhaps something that felt like an ending.
Has made space for something new.
Remember,
You don't have to try to turn something painful into something positive.
Or decide that everything happens for a reason.
Some things are simply hard.
But even within difficult experiences.
They can at times be something worth carrying forwards.
A lesson.
A new perspective.
A clearer boundary.
Or a deeper understanding.
Of what matters to you.
And now guide your attention back to the present.
And see what is here for you now.
What do you have in your life today?
That may deserve a little more of your attention.
Could it be?
Someone who cares about you.
Or somewhere that you feel at home.
Maybe it's your body that carries you every day.
Maybe it's a simple moment of quiet.
Something you can look forward to.
Or maybe just this breath.
This moment.
This opportunity to pause.
And finally,
Allow your awareness.
To move forwards.
You don't need to know exactly.
What lies ahead?
But just hold the awareness of the days.
And weeks that may come.
And that may hold possibilities secure.
Come see it.
There may be opportunities,
Maybe changes.
Maybe things that you can look forward to.
And yes,
There may also be uncertainty.
But allow all that to be part of the picture.
Rather than asking yourself,
What do I need more of?
What do I want more of?
Perhaps just for a moment ask yourself What is already here that I might have overlooked?
Maybe as you move forwards from here.
You can carry that question within you.
Not as another thing to do.
Just as an invitation that you can come back to.
To notice.
Take a couple more slow,
Easy breaths now and as you exhale,
Gently soften your body.
Maybe a little deeper into your mind,
Into your heart.
And when you're ready.
Start to blink open your eyes.
And take your time as you return to your day or your evening.
Take a little more awareness with you.
Of what might already be here.
Thank you for allowing me to guide you today.
