Hello,
This is a short guided meditation to help bring you back to the present moment in just a short space of time.
Begin by finding somewhere comfortable to sit,
Setting yourself up so that you're alert and present in your posture.
Away from distractions for just this short period of time,
Switching off your phone,
Television and getting ready to begin the meditation.
We'll start just by bringing our attention to the sounds that are happening around you.
Maybe traffic,
Background noise in the building that you're in,
Perhaps some birds or voices from outside.
Just listening to what's happening right now and then bringing your attention to your physical body and just noticing the connection that you have with the chair that you're sitting on.
Noticing the points of contact you have with the chair,
Perhaps underneath the whole of your legs,
Perhaps at your back,
Your arms.
And just allowing yourself to feel into that contact,
To that support that the chair is offering you right now.
Feeling the weight of your body and allowing the body to just sink in to receive that support.
There's no need to hold on to any tension or stress that's keeping your body from fully taking,
Receiving the support that the chair underneath you offers.
Just noticing how this feels right now.
And keeping the whole of our body in our awareness,
Taking your attention now to the breath and the movement that it creates in the body.
Noticing which parts of the body move as you breathe in and as you breathe out.
Where does the breath reach?
Perhaps you feel the breath in your stomach,
Your lungs.
Perhaps in your shoulders or your back.
Just noticing,
Feeling the movement as you breathe in and the movement as you breathe out.
This breath right now,
Paying attention to the movement it creates and just expanding your awareness once again to the whole of the body and the chair that's supporting you.
And being aware of the sounds that are happening around you once again.
Listening for what's happening right now.
And when you hear the sound of the singing bowl,
Bringing this practice to a close in your own time.
