I am here now meditation.
Settle into a comfortable position with your backside all the way to the back of the chair,
Both feet flat on the floor,
Your spine relatively long yet relaxed,
Your shoulders loose.
Let your arms and legs rest easy.
Take a nice deep belly breath in and as you slowly exhale gently close your eyes or you might prefer to keep your eyes open,
That's perfectly ok.
You might just lower and soften your gaze and begin by scanning your body and noticing all the points of contact and pressure where your body rests on the chair or the surface below you.
Feel the sense of touch and pressure down your back,
Along your backside and the back of your legs.
Feel your body on the chair and let your whole body have the sense of sinking into the chair,
Just relaxing into the chair.
Feel the weight and pressure of your feet resting on the floor or whatever they rest on and let your feet have the sense of relaxing,
Sinking into the floor.
And when you're ready,
Be aware of your sense of touch.
Notice what is touching your skin,
Your clothing,
Notice how that feels.
Notice the sense of touch and texture,
Pressure,
Temperature.
The air on your skin,
Notice how that feels.
Notice where your body is touching itself,
Perhaps your hands are touching each other,
Touching your legs.
Feel the sensation of your arms resting by your side.
When you're ready,
Bring your attention to your breath.
Begin to follow the air as it flows all the way in and all the way out of your body.
Sometimes when you give your attention to your breathing,
It can speed up a little.
If you notice that,
That's okay.
See if you can drop your breath deep down into your belly,
Just breathing naturally,
Letting your breath find its own rhythm and pace over time.
And begin to notice the sensations you feel as you breathe,
Being really curious to notice the feeling of air passing through your nostrils.
You might notice the air is slightly cooler as you breathe in,
A little warmer as you breathe out.
What else do you notice as you breathe?
Giving an open and caring attention to your breath,
Not needing to change it in any way or feel you have to fix it,
Just observing.
Do you feel your chest rising and falling with your breath?
Your belly inflating and deflating like a balloon as you breathe in and out.
See if you can feel the whole breath as one.
The gentle opening and expanding of your whole chest and belly area as you breathe in.
And the natural sense of releasing and letting go as you breathe out.
Letting go as you breathe out.
And now,
When you're ready,
Take your attention to wherever you feel your breath the most.
Maybe at your nostrils,
The air flowing in and out.
It may be the movement of your chest or the movement of your belly,
Or maybe the whole breath as one.
Wherever it is,
Take your attention to wherever you feel your breath the most and gently focus your attention there.
As you breathe in and out,
You might like to just silently repeat the mantra to yourself,
I am here now.
Perhaps repeating the words in time with your breath.
Starting on an in-breath,
Repeating the word I.
The out-breath,
The word am.
In-breath,
The word here.
Out-breath,
The word now.
I am here now.
Or if your breath is not a pleasant anchor for you to focus on,
You might just simply repeat the words to yourself,
Feeling the sensations of sitting on the chair,
The touch of your clothing against your skin.
And every time your attention drifts into thought,
As it always does,
Just when you notice,
Just be gentle with yourself.
Let go of the thinking and bring your attention back to repeating the mantra and to your breath,
Or to the sensation of touch.
Every time your attention drifts into thought,
Just gently returning your attention back to your anchor,
The breath,
Or the sensation of touch,
And to repeating the mantra,
I am here now.
And when you're ready,
Letting go of focusing on your breath,
Or sensation of touch.
Letting go of repeating the words to yourself,
And be aware of that feeling of I am,
That you are.
That to which you refer when you say I am here now,
Let yourself feel this,
Simply being aware of your presence.
This is your calm center.
And feel your body on the chair again.
Be aware of the sounds around you,
The space that you are in.
And when you're ready,
Gently open your eyes.
Stretch if you need to.
Take a few moments to process your meditation.
Readjust to full wakefulness and prepare to continue on with your day.
