Welcoming you here to this beautiful meditation of presence,
A meditation for you to connect back into this moment now,
Allowing yourself to let go of the distractions,
To release that feeling of disconnect,
To allow yourself to feel the relief,
No longer holding on to those pressures,
Those pressures weighing you down.
So now in this moment,
As you connect into this feeling of presence,
Just allowing yourself to go inwards now,
Noticing your heartbeat,
That soft rise and fall of your chest with every breath,
Just noticing,
Witnessing,
Allowing.
As you allow yourself to become even more and more present now,
Just noticing that surface beneath you,
Holding you safe,
Noticing your body just feeling heavier and heavier now,
Melting down into the ground in this moment now,
Noticing my voice and allowing it to guide you wherever it is that you need to bring yourself now,
And noticing any sounds around you,
Exactly where they are,
Bringing you back to this present moment now.
So right now in this moment,
I invite you to simply notice,
Just notice how it feels to be here now,
Notice how it feels to be present,
To be connected to this moment now,
Notice how this feels in your body right now in this moment,
Connecting into this present moment now.
I invite you to connect into your heart,
Connect into the feeling within your heart now,
Noticing,
Witnessing.
As you connect into this feeling within your heart,
Just noticing the sensations,
Noticing what it feels like to be present,
Completely connected to your heart space now,
Noticing any emotions that might be present there too,
Just noticing,
Witnessing,
Allow,
As you connect into this beautiful safe space now in your heart,
Noticing the heartbeat,
Notice what you feel,
Notice what it is now within this moment that allows you to just feel so completely and deeply present.
As you connect into that feeling within your heart,
That safe space in your heart now,
Noticing your body melting down into the ground.
Just allowing yourself to become curious about all those things that may distract you from this presence that you feel now.
All those pressures externally outside of you,
Distracting you,
Disconnecting you,
Just noticing,
Asking yourself in this moment,
How can I allow myself to release these pressures of life?
Connecting into your heart space now,
How can I allow myself to release the pressures I feel?
How can I allow myself to release these pressures I feel within my relationship,
Within finances,
The pressures of family,
Of kids,
The pressures of life?
Give yourself permission in this moment to let go,
To release those pressures,
To come back to your heart space now and know that right now in this moment,
There is nowhere else you need to be but here now.
That there is nowhere else you need to be but here now.
I invite you to ask yourself,
Where can I allow myself to let go of the distractions?
Where can I allow myself to stay connected,
To stay present amongst all the chaos,
Amongst all the noise?
I invite yourself to ask,
When can I switch off and let go of the noise?
To let go of that external noise surrounding you in those moments there.
To switch off and let go of those internal noises inside you then.
Connecting back into your beautiful heart space right now in this moment here,
Becoming curious,
Just noticing what it felt like.
To create awareness of all of those pressures,
Of all of that noise,
Of all of those distractions out there then.
Knowing that right now in this moment,
There is only you here now.
I invite you to repeat in your mind after me,
That right now in this moment,
I am safe to let go.
That right now in this moment,
I am safe to let go of the noise.
That right now in this moment,
I am safe to disconnect.
To disconnect myself from the distractions of life.
To disconnect from the distractions from myself now.
Right now in this moment,
I am safe to be present.
That right now in this moment,
I am safe to be here.
Right now in this moment,
I am safe to be here.
And just for a moment,
Before you bring yourself back into the room,
I'm going to invite you to take yourself out into the future to a time where you may be presented with those challenging pressures,
With those distractions of life,
With all of that noise.
But now you know,
You have these beautiful tools,
These internal words,
This inner dialogue to support you in those moments there.
So now as I count down from 3,
2,
1,
Taking yourself out into the future in that time,
Where you've felt these pressures before,
You've heard this external noise,
You've noticed those distractions there.
You notice the feeling,
The sensations that come.
But you now know that right now in that moment there,
You are safe to be there.
Right now in that moment there,
You are safe to be present.
I invite you to place your hand on your heart out there in that moment in the future.
Connecting into that presence amongst all the noise,
The distractions,
The pressure.
But you now know,
With your hand on your heart,
That you are safe to be present there now.
Slowly just inviting yourself to come back into the room.
Keeping your hand on your heart,
Noticing that surface beneath you,
Maybe just wriggling your fingers and toes.
Allowing yourself right now in this moment to know that there is nowhere else you need to be but here.
