Welcome.
Thank you for choosing this meditation.
Presence.
Sometimes it's hard to imagine.
Being present.
And staying present.
When our mind is constantly full of thoughts.
And patterns and emotions.
And our culture has created.
Constant.
Way of staying busy.
And so just actually starting somewhere.
Helps us to see.
What the practice actually feels like.
And where it can lead to.
You So finding a comfortable position now.
Whatever position feels right for you in this moment.
Either sitting or lying back.
Just feel yourself arriving here in this moment.
Noticing your posture.
Cover your arms.
Are laying by your side or on the chair arms.
Your feet on the ground.
Just notice.
How you're fully supported here in this position.
It's turning to your breath.
Take note of the full,
Deep inhale.
Pausing at the top.
And a long,
Deep exhale.
Again,
A nice deep inhale.
And a slow,
Deep exhale.
Cutting all the hair out.
Your breath is an anchor for the present moment.
It's a place you can always come back to.
Slow,
Deep inhales and deep exhales help us.
To relax and come into stillness.
Signals to the body.
Calm down.
As you sit here now.
Think about your whole body relaxing.
Find a flow with your breath.
If there's any particular tension in the body.
Try to breathe through that area,
Taking slow,
Deep inhales.
And as you exhale,
Just think about releasing the tension,
If you're feeling that somewhere.
And as you sit here.
And notice your mind might wander.
It's okay.
That's what the mind does.
It's made to wander.
It's made to think and plan.
Just gently notice it.
And when you notice.
Remember that that's the practice of mindfulness.
Just gently come back to where we are here in this moment.
Intentionally sitting here.
Following our breath.
No need to over process what we're doing in the mind.
It's just being nonjudgmental.
And labeling it.
That helps us.
To keep practicing when we're hard on ourselves about.
Having a restless mind or a monkey mind.
We tend to think we're not good at this and that's not true.
Just noticing that the mind wants to wander and bring it back.
As you sit here calmly breathing in and out.
You might notice the sounds around you.
Notice any sensations that you feel.
Your body.
Might have some tingling.
Some aches,
Some throbs.
Might hear the birds singing.
Cars passing by.
You might hear the clock ticking.
Notice.
What's in your environment right now.
I'm gonna sit here.
Calmly breathing in and out.
Just imagine letting go.
Allowing your body Just be.
In this moment just as it is.
And as this meditation comes to a close.
Just remember.
The practice of mindfulness.
Is called a practice for a reason.
We keep coming back.
We strengthen our ability.
To be in the moment.
With whatever is here.
And we start to notice patterns that are in our minds.
We hold a little bit more compassion for ourselves as a human being.
All that we are.
Without judgment.
Coming back into this space,
Feel free to wiggle your fingers or your toes.
And if your eyes were closed,
Feel free to open them.
May we dedicate the merit of our practice.
To all beings.
Everywhere.
Namaste.
