Welcome to this meditation.
Glad you're here.
So this meditation will allow you to rest and be with what is,
Right here and right now.
This practice in time will also enhance your ability to redirect your attention from the constant barrage of distractions we are presented with,
And this process is done from a place of kindness and care.
During this exercise,
See if you can try to concentrate on your immediate experiences in a way that feels good for you.
If and when you get distracted,
It's okay.
Just acknowledge this and gently bring yourself back to the felt sensations and experiences of your present moment.
For it's with this ability that we can grow to learn how to treat every moment as a gift,
For which is why it's called the present.
So take some time to just settle in for a bit with the intention to reserve this time just for you.
Nowhere to go,
Nowhere to be.
All the things will still be there when you're done,
But right now they are not of importance.
Just being here right now.
See if you can allow or invite your body to relax or loosen in whatever way works best for you.
You're welcome to close your eyes or keep a soft,
Open gaze,
Whatever feels right and comfortable.
Inviting your spine to be straight so that your breath can move through it with ease,
While also allowing the body to be relaxed and supported,
Invoking a sense of groundedness,
Presence,
Safety,
And peace.
Take a moment to observe and check in with your body from a place of non-judgment and compassion and just notice how it's doing at this moment.
Perhaps attending to any areas of tension,
Noticing areas of ease,
And noticing areas that may feel neutral.
Noticing if your body feels tired or energized or peaceful and calm.
Noticing sensations like temperature and texture on your skin.
And perhaps observing the sensations of being supported by the surface you are on and gravity in general.
Now take a few moments to connect with your breath.
See if you can just gently observe how you are breathing at this moment with no need for interpretation or trying to change anything.
Observing the feelings and patterns of your breath,
Breathing in and breathing out.
Noticing the sensations of air entering your lungs and noticing the sensations accompanied by exhaling.
Breathing in and breathing out again.
See if you can use your breath as a point of reference to connect to this very moment.
Allowing the breath to help your body relax even further and allowing the breath to even swim through the areas of tension you may have noticed with each inhalation and exhalation.
Noticing now if the mind tries to venture out into other directions away from this present moment.
Maybe you notice it's thinking about the past or the future.
Maybe you notice it's engaging in daydreaming or problem solving,
Judging or analyzing.
This is okay.
Our minds have a habit of doing this.
But each time you notice your mind wanders,
See if you can bring your awareness again back to the present moment,
Noticing your breath,
Checking in with the body and connecting to your felt sensations.
Now let's take a moment to tune into your emotional state with a sense of gentle curiosity,
Noting the texture and the feel of your current mood.
Perhaps you feel calm or happy or maybe there's sadness or fear.
Or maybe you notice there's several emotions and they change.
Or maybe there's no feelings at all,
Which is fine as well.
Whatever comes up is okay.
There's no need to judge or analyze it.
But see if you can just offer a sense of recognition and allow the sensations of feelings to be known with acceptance and care.
Honoring what is occurring for you at this present moment from a place of love and compassion and self-support.
And taking a few more moments to connect again and integrate your breath with all of the things that we've explored.
Your body,
Your mind,
Your emotions,
And the various sensations you may have noticed during this time.
And continuing to breathe in and breathe out.
And recognizing that each breath is an embodiment of the present moment.
Right here,
Right now.
Just as another breath comes along,
So does the next moment.
Thank you for practicing this meditation.
As you continue throughout your days,
See if you can remind yourself to connect to the present moment through the modalities you've explored today.
For it's in this present moment we can truly be alive and free.
Again,
Thank you.
May you be well.
May you be happy.
And may you be free.
Thank you.
