Let's take a few moments to simply be here.
There is nothing you need to achieve,
No way to get this right.
In this space,
We don't do right or wrong,
We just be.
To take a moment now to settle in.
You might close your eyes,
Or simply soften your gaze.
Whatever feels comfortable.
Find a position that feels natural for you.
Something that feels good enough.
Let your hands rest gently,
Let your shoulders drop.
If it feels right,
It is right.
Meditation isn't about perfection.
It's about presence.
Let go of the idea that you have to do anything right now.
Just let yourself be.
Let the breath come and go.
Let the body rest.
Let the thoughts float if they want to.
Everything belongs here.
So now begin by noticing the breath.
You don't have to change it.
Just notice.
Air coming in.
Air going out.
Air coming in.
Air going out.
Inhale gently.
Exhale slowly.
Inhale gently.
Inhale gently.
Exhale slowly.
Feel the breath moving through you.
Like a quiet rhythm reminding you.
You're here now.
You might notice thoughts coming and going.
And that's completely natural.
Meditation isn't about stopping the mind.
It's about giving it space.
When we stop trying to control every thought,
The mind starts to settle on its own.
As you breathe,
Begin to feel into the body.
That's where it touches the chair.
The ground.
Maybe you're laying down.
Notice where there's comfort.
Or maybe even tension.
You don't have to fix anything.
Just be aware.
And if your mind wanders,
That's okay.
It's what minds do.
You're not doing it wrong.
Just gently come back to the breath.
Over and over.
Breathe in and breathe out.
That's the heart of this practice.
Beginning again with kindness.
With the breath.
Breathe in,
Breathe out.
Don't breathe in.
Breathe out.
As you continue to breathe,
Let the body soften a little more with each breath.
Breathe in.
Breathe out.
Breathe in.
Breathe out.
You're practicing to pay attention.
To return to the moment again and again.
This is presence.
So let me guide you through a few deeper breaths now.
Inhale slowly.
Let the breath gently fill you.
And exhale fully,
Smooth and steady.
Let each breath bring a little more ease.
And again,
Inhale slowly.
Let the breath gently fill you.
And exhale fully.
Remember,
Smooth and steady.
One more guided breath.
So inhale slowly,
That's it.
Let the breath gently fill you,
Fill you,
Fill you.
As much as you feel comfortable.
And exhale fully.
And as you exhale,
Smooth and steady.
Just breathe naturally.
Let yourself be here,
Just as you are.
Not trying to reach some perfect silence.
Just noticing.
This breath.
This body.
This moment.
And now.
As we near the end of this short practice.
Take one more breath in deeply.
And gently,
Gently.
And breathe out slowly,
Smooth and steady.
Exhale.
You gave yourself space today.
Not to fix anything.
Not to force peace.
But to simply be with yourself.
That alone is enough.
So gently wiggle your fingers and toes.
And when you're ready,
Open your eyes.
You are loved.
You are enough.
