Hey,
How are you doing?
And how's your head?
Maybe it's really busy and that's okay.
Please just come as you are to this meditation.
Get yourself as comfortable as you can.
Then take a deep breath in and let it go.
Take another deep breath,
Full lungs.
Let it go.
And just one more deep breath,
Fill your lungs and then let it go.
And relax.
And you can just breathe comfortably.
Good.
If at any point during this meditation you feel a bit overwhelmed,
Just come back to your breath.
Make your breath your anchor,
Your place of safety and comfort.
And now begin to become aware of your physical self.
Just notice yourself as you are.
So you might already be very aware of your thoughts and feelings.
In fact,
They may be quite loud or quite challenging.
And that's okay.
That's very normal.
Maybe you're also feeling some strong sensations in your body.
If so,
Gently put your attention on those sensations.
And then just breathe in and out.
So what's calling your attention in your body right now?
Maybe your attention is drawn to your belly or your chest.
Or maybe your feet or hands are being very talkative right now.
So simply allow your attention to be drawn to any sensation in your body,
Comfortable or uncomfortable.
Rest your attention gently there.
And breathe into it slowly and mindfully.
And whatever it is you're feeling,
Perhaps this is an invitation to begin to accept and allow whatever you're feeling.
As the breath flows in,
And the breath flows out.
Not to try and change anything,
But just to notice what you're feeling.
To sit with it,
Without reaction,
Without judgment.
And just to breathe into it,
And to relax a little bit more.
Because it's all okay.
It's all allowed.
And all the while,
As we're putting our attention on the body and the breath,
Thoughts may come into your mind.
And we're not going to try to stop those thoughts.
In the same way that we notice and allow sensations in the body,
We can also begin to notice and allow our thoughts just to be there.
That's always a positive first step.
To just notice that you're having thoughts.
Don't fight with them.
Don't push against them.
They're just your thoughts.
Very normal,
All okay.
And all allowed.
Take some time now to simply allow your thoughts to come and go.
Allow them to be there.
And don't forget,
You can always keep one eye on your breath,
Your anchor.
And maybe doing this creates more feelings and sensations in your body.
So take a moment now to once more observe the way you feel.
Breathing gently in and gently out.
There's often a physical component to our breath.
Our thoughts and feelings.
Because everything's linked.
The body,
The mind and the breath.
And by simply observing the body or our thoughts or our breath,
We can begin to take a step back from ourselves.
To a place of more acceptance and a little more relaxation.
And from this positive place of gentle observation,
Then you can begin to take more control over your thoughts and your life.
Because we don't just have to observe,
We can also begin to choose our thoughts.
And so for the final part of this meditation,
I invite you to repeat some positive words,
Some positive thoughts.
Repeat them after me,
In your head or out loud.
And really tune in to what they mean to you.
Let's begin.
I am here in this moment.
I notice my breath.
I notice my body.
I notice my thoughts.
I accept and allow what I find.
I treat myself with kindness and patience.
All is well.
And I am at peace.
Let's do it again.
I am here in this moment.
I notice my breath.
I notice my body.
I notice my thoughts.
I accept and allow what I find.
I treat myself with kindness and patience.
All is well.
And I am at peace.
Once more.
I am here in this moment.
I notice my breath.
I notice my body.
I notice my thoughts.
I accept and allow what I find.
I treat myself with kindness and patience.
All is well.
And I am at peace.
And as I leave you now,
I am sending you peace.
I am sending you love.
And I am sending you happiness for the rest of your day.
