Good morning and welcome to today's meditation.
This morning meditation is for clarity and focus.
We will gently awaken the mind and body through breath-centered awareness,
Cultivating a clear and focused inner state in which you can start and begin your day.
Sit comfortably with your tall spine.
Close your eyes and let your shoulders drop.
Let your hands rest on your thighs.
You can have palms facing up if that feels better for you,
Or resting down.
Feel the contact points of your seat,
Your feet,
And feel as the breath moves in through your nostrils and as you exhale,
Feel as your belly lowers.
This is the beginning of clarity,
The willingness to pause and observe.
Very little effort here.
Just sit here for a moment as you begin to connect with these points,
The point of your seat,
The point of your feet,
And your breath as it moves in and out of your body.
Now begin to center your awareness on the breath.
Inhale through the nose and exhale through the nose.
Continue to take deep inhales through the nose and exhale through the nose.
Feel the rhythm of your breath,
Steady and quiet as you observe.
Observe as you inhale,
Inhaling the clarity of the day and of your mind and exhaling as you focus.
Inhaling clarity and exhaling focus.
Continuing to feel the rhythm of your breath,
Steady and quiet.
Take a few breaths here as you continue to inhale clarity and exhale focus.
Begin to refine your breathing,
Inhaling in slightly deeper and slightly slower and exhaling.
Just a little bit slower.
With each inhale,
Feel as clarity enters your body.
And with each exhale,
Feel as you focus on your breath.
No need to think,
Just feel these qualities of your breath.
Inhaling clarity and exhaling focus.
Feel as the clarity rises and focus returns.
You are fully present in this moment at this time.
Feeling the rhythm of your breath as you inhale deeply and exhale slowly.
No judgments,
Just relax.
Repeat this repetition,
Inhaling in clarity and with each exhale returning to focus.
Now gently begin to place your awareness on one point in the body.
Perhaps it's the breath at the nose,
Or maybe it's the chest rising and falling,
Or maybe it's your belly rising and falling.
Whichever you choose,
Allow this to become your center.
And each time your mind wanders,
Bring your awareness and attention back to your center.
This will help you to come back to focus as you inhale in more clarity.
And exhale as you return to focus.
Simply enjoying this present moment.
Let the breath settle into its natural pace.
No counting,
Simply presence.
Feel the quiet of your mind,
The steadiness of the rhythm of your breath in your body.
You may notice that you feel clearer now,
More centered,
And more awake in this present moment.
If your thoughts arise,
Simply notice them and bring your attention back to your center.
Feeling the quiet of your mind,
And the steadiness of the rhythm of your breath.
Enjoying this presence.
Feeling more clear,
More centered,
And more awake.
Let this become your focus.
Now,
Take one slow final inhale as you draw in clarity and exhale fully,
Anchoring in your focus.
Feel the presence in the room and reconnect with your contact points.
Your seat,
Your feet,
And your breath.
Feel the sharpness of your awareness and the clarity of your mind.
When you are ready,
Gently open your eyes.
And carry this clarity and focus with you throughout the day.
As you begin your day,
Completely aligned.
Have a great day and thanks for meditating with me.
