Hello,
My name is Kate.
Welcome to this guided meditation for mindfulness and presence.
Begin by finding a comfortable position either seated or laying down.
Gently close your eyes and allow your body to settle in.
Feel your body supported by the surface beneath you.
Take a moment to adjust,
Letting go of any tension in your shoulders,
Neck,
Or jaw.
Now begin to tune your attention into your breath.
Notice the natural rhythm of your breathing without trying to change it.
Feel the cool air as it enters your nose and flows down into your lungs.
Notice the warmth of the air as it leaves your body.
With each inhale,
Invite a sense of calm,
And with each exhale,
Allow your body to release any tension or stress.
Gently shift your awareness to your body.
Start by noticing your feet.
Feel where they connect to the ground or surface beneath you.
Now move your awareness up to your legs,
Noticing any sensations in your calves,
Knees,
And thighs.
Continue scanning your body,
Moving upward into your hips,
Lower back,
Abdomen,
Chest,
And shoulders.
If you come across any areas of tightness,
Breathe gently into those spaces,
Allowing them to soften and release.
Now bring your attention back to your breath.
With each inhale and each exhale,
Bring your awareness fully into the present moment.
Notice the rise and fall of your chest and the sensation of air entering and leaving your body.
If your mind begins to wander,
Gently guide it back to your breath without any judgment.
Simply acknowledge any thoughts or distractions and let them pass like clouds in the sky.
Take a moment to feel fully grounded in this present moment.
Become aware of the sounds around you,
Perhaps the hum of the room,
Distant sounds of nature,
Or the rhythm of your breath.
Feel the temperature of the air on your skin.
You are fully present here,
Anchored in the now.
There is nothing you need to do or change.
Simply be.
With your next breath,
Invite a sense of openness into your awareness.
Imagine that you are welcoming everything into this moment just as it is,
Whether it's a sensation,
A thought,
Or an emotion.
Invite acceptance.
There is no need to resist or push anything away.
Be open to the unfolding of each moment,
Trusting that everything is exactly how it should be right now.
Take a deep breath in and gently release it.
Mentally affirm,
I am present.
I am grounded.
I am at peace in this moment.
Allow these words to resonate with you,
Filling you with the sense of calm and clarity.
When you feel ready,
Gently bring your awareness back to your surroundings.
Notice the feeling of your body in the space you're in.
Slowly begin to wiggle your fingers and toes,
Allowing movement to return.
When you're ready,
Softly open your eyes,
Carrying with you a sense of mindfulness,
Presence,
And peace.
Take your time as you transition back into your day,
Knowing that you can return to this state of presence whenever you need.
Namaste.
