Welcome to this meditation practice.
Whether this is your first time meditating or you're returning to it,
This is a moment just for you.
A moment to pause,
Breathe and reconnect.
Find a comfortable position,
Sitting or lying down.
Close your eyes if you'd like,
Or keep a soft gaze.
Take a deep breath in and slowly exhale.
Bring your attention to your breath.
Notice how it flows in and out without trying to change it.
Simply observe.
Take a slow deep inhale through your nose and exhale gently through your mouth.
With each breath feel your body relaxing.
Let go of any tension in your shoulders,
Your face,
Your hands.
Just be here,
Breathing.
Now bring awareness to your body.
Notice any sensations without judgment.
If you feel any tension,
Imagine sending your breath there,
Softening and releasing.
Starting from the top of your head,
Gently scan down,
Relaxing your forehead,
Your jaw,
Your neck.
Soften your shoulders,
Your arms,
Your hands.
Feel your breath flowing naturally,
Grounding you in this moment.
If your mind starts to wander,
That's okay.
Simply notice the thought,
Let it pass and gently return to your breath.
You don't need to do anything or be anywhere else right now.
Just allow yourself to be here in this moment,
Exactly as you are.
Take a few more deep breaths,
Feeling the air move in and out.
Notice any sense of calm,
Stillness or clarity within you.
When you're ready,
Slowly bring awareness back to the space around you.
Wiggle your fingers and toes,
Stretch gently if you'd like.
Take one last deep breath in and exhale fully.
Carry this sense of presence with you as you move through your day.
Thank you for taking this time for yourself.
I will see you soon.
