Hi,
Welcome to this meditation.
This meditation is for anyone who needs a moment to pause,
Reset and reconnect with the present moment.
Let's begin by finding a comfortable position,
Sitting in a way where you feel relaxed,
Yet alert,
Gently closing down the eyes or softening the gaze,
Taking a gentle breath in and a slow breath out,
Allowing your body and mind to settle.
Bring your awareness to the natural rhythm of your breath,
There is nothing to change or control,
Just observing the breath as it is,
Perhaps noticing the breath as it enters the nostrils and thus it leaves the body,
Or the gentle rise or fall of your chest and belly.
You may notice the mind beginning to wander to thoughts,
Sounds or distractions,
And that's completely natural.
When you notice these,
Just simply acknowledge them without judgement and gently bringing your awareness back to the sensations of breathing.
If your mind wanders,
Just notice it and gently guide your awareness back to the breath and the sensations of breathing.
And each time you do this,
You strengthen your ability to pause,
Reset and reconnect with the present moment.
And now gently returning to the body,
Noticing the contact points between the body and the surface beneath you,
Your feet on the ground.
And notice any sounds around you,
Just allowing them to come and go.
And now taking a slightly deeper breath in and a slow breath out.
And again,
Breathe in and out,
Noticing how you feel in this moment.
And when you are ready,
Slowly opening your eyes if they were closed,
And gently bringing your awareness back to the room.
