Find your usual meditation posture,
Either sitting in a chair or lying down.
You're relaxed,
But you're focused and alert.
Hands can be gently placed on top of the legs or next to the legs.
Softly close the eyes.
Relax the shoulders.
Relax the hands.
Relax the feet.
See if you can find another muscle in the face that isn't totally relaxed.
Here you are again,
Making friends with the present moment.
Embrace the present moment,
No matter what it presents itself as.
Some part of your being will be enjoying the present moment.
But another part of your being won't be quite comfortable,
Which is normal.
Hug that part of your being now.
Embrace the part of your mind which is wanting the next moment to come.
You're completely in union now with the now.
It doesn't matter if there's a noisy neighbor or a car's engine howling.
You've decided that you are intimately connected with every part of the present moment.
Slow the breath down.
See if you can find one more muscle that needs to be relaxed somewhere.
Right now,
Right here,
You do not have to be anyone.
Right now,
In this meditation,
Nothing is expected of you.
You are free from roles.
Obligations.
Expectations.
All of those obligations can wait.
I am giving you permission to not have to be anyone for this meditation.
And you will have the opportunity later today to return to your normal life of roles and obligations.
When you're ready,
You can open your eyes gently.
And that concludes today's meditation.
