Welcome.
This meditation is for finding your center or anchor to the present moment.
Before we begin,
Please find a comfortable position.
While we sit,
You may want to allow your shoulders to drop away from your ears.
If you'd like,
You can gently close your eyes,
Or if you're more comfortable with your eyes open,
You can lower and soften your gaze.
Now inviting you to take a deep,
Intentional breath in through the nose,
And a slow,
Steady exhale through the mouth.
Perhaps giving yourself permission to be exactly where you are right now.
There is nowhere else you need to be,
And nothing else to do,
But to be here now.
Let's focus on your breath again,
Letting it return to its natural rhythm.
There's no need to try to change it,
Just observe it.
Notice where you feel the breath most clearly.
Perhaps it's the warm or cool air entering your nostrils,
Or the rising and falling of your chest,
Or the expansion of your belly.
This breath can act as your anchor.
Whenever your mind begins to wander,
And it will,
Simply acknowledge the thought and gently guide your attention back to the breath.
If the breath is not an anchor that's easy to work with,
You're welcome to explore other options for your anchor.
Another anchor can be touch points,
Such as feeling where your feet touch the floor.
Another touch point can be feeling where your hands are resting now.
It could mean noticing the feeling,
Such as the weight of your hands on the lap,
Or it might mean feeling your fingers clasp together.
You might even explore using sound as an anchor to the present moment,
Such as perhaps a soft hum in the room you're sitting in,
Or hearing birds singing outside your window.
Or if your eyes are open,
You might choose a visual as your anchor,
Such as holding a soft gaze towards something that is resting still in front of you.
Whatever your favorite anchors might be,
Please choose one for now.
Whether it be the breath,
A touch point,
A sound,
Or a visual,
You can use this anchor to ground yourself back into the present moment.
Every time the mind wanders,
You can gently guide your attention back to the chosen anchor.
Now inviting you to sit in silence for a few more moments.
If your mind drifts to your to-do list or a past conversation,
Just say to yourself,
Not now,
And return to the sensation of breathing,
Or whatever your chosen anchor might be.
And when you're ready,
Just slowly and gently,
In your own time,
Begin to bring your awareness back to the room.
If your eyes are closed,
You're welcome to open them.
You might notice the feeling of the chair or the floor beneath you.
Perhaps wiggle your fingers and your toes,
Or stretch.
And as you prepare to move into the rest of your day,
You may want to take one more deep breath in,
Filling your lungs,
And then exhaling.
You can also choose to thank yourself for taking these few minutes for your well-being.
Rest in this awareness now,
Knowing that this chosen anchor is always here to help center or guide you back to the present moment.
