Hi friend.
Let's get started with today's session.
I want you to get comfortable sitting up with your back supported.
You can have your legs crossed or free.
You can choose to have a blanket or not.
Arms resting naturally where they are comfortable for you.
Now close your eyes or take a soft gaze,
Whichever works for you.
We will go for 15 minutes today and I will give you some prompts to guide you.
With long pauses it will mostly be doing a silent meditation for you to enjoy without background music which I will monitor the time.
Now we'll start with three deep breaths at your own pace.
You want to surrender to your mind and body.
Come back to your normal natural breathing at your own pace.
Enjoy the time in silence and self-care.
Scan your body to ensure you're not holding any tension.
If you are,
Slowly concentrate on that area and breathe,
Releasing it out.
If any other thoughts come up,
Thank them for visiting.
Then go back to your breathing.
It is not necessary to try to push your thoughts away.
If you notice any noises around you,
Embrace them.
If you're focusing too much on your breath,
Try to just have a natural breath.
Especially during silent meditation,
You can release stress you might not even realize has been building up.
You might feel anger,
Tears,
Or other sensations.
Feel the air around you.
Feel free to surrender these sensations and let go of whatever you may be feeling.
This is natural and embrace it.
As your thoughts come,
Embrace them and go back to your breathing.
It's tempting to want to sort out the idea so you don't forget it,
But tell it thank you and that you will get back to it later.
Tell the thought you are busy and that you will discuss it later.
Tell yourself it's okay to have thoughts and surrender.
Thoughts will come and go and that's okay.
Perhaps tell yourself,
There is no bad meditation.
There is no right or wrong way for me to meditate.
There is no right or wrong way for me to meditate.
I surrender myself.
I trust the process.
I trust the universe.
You may be busy with thoughts or feelings and I want you to remember this is fine.
Remember,
You are not doing anything wrong if you have thoughts.
Acknowledge them and come back to your breathing.
We will have a little more silence before we reach the end of this meditation session.
Now we will take three more deep breaths.
Inhale and exhale at your own pace.
You're going to gradually open your eyes.
You're going to gradually open your eyes and bring yourself out slowly.
I wish you well in your meditation practice.
Take care,
My friend.
