Meditation 1 for presence.
Make sure that you're seated nice and comfortable or come to lying down in a bed.
Whenever you're ready,
Close your eyes.
And let's start by taking the deepest breath of the day.
Inhaling all the way up to the collarbones and exhaling,
Release.
Let's do that a couple more times.
On your own breath.
Inhaling all the way up to the collarbones and exhale,
Release.
With each exhale,
Try to soften the body,
Sinking the weight back down into the chair that you're sitting or lying on.
Coming back to your regular breathing.
Not forcing anything.
Just simply letting the breath go in through the nose and gently out of the nose.
And then begin to become aware of how the body is feeling.
And if you're holding on to any tension or finding any discomfort,
Can you make yourself more comfortable?
Even if that means moving a little bit.
Bringing the attention to the sensations of the body.
Noticing the clothes touching your skin.
The feeling of the chair or the bed that you're sitting or lying on.
Really zoom into these sensations.
Is your body warm or cold?
Do you feel any tingling?
Then drawing the attention more inwards.
Can you become so present with this moment that you can hear the beating of your heart as you become so still?
So you can hear the beating of your own heart.
Your body and mind begins to soften,
Relax,
And your breath begins to deepen automatically.
So begin to follow the journey of your breath.
Noticing where it is in the body.
Inhale from the top of the nose,
Down the throat,
Through the chest.
Try to soften the belly.
Exhale,
Belly falls,
Out through the chest.
Continue to follow the journey of your own breath.
In and out.
Placing the attention to the rise and fall of your chest and your belly.
Become aware if you get distracted by thoughts,
You're away from the body,
Away,
Lost in your mind.
You can bring the attention back to the breath.
Back into this present moment right here.
Without any judgment,
Just try to see how the mind is today.
Are there many thoughts running through the head?
Or is it clear skies,
Calm,
And peaceful?
Whatever the answer,
Know that either way it's okay.
Slowly start to take a couple more deep breaths in.
Bringing the awareness back to the body and how it feels.
Starting to bring your gaze outwards to the space that you're sitting or lying in.
Starting to become aware of any sounds.
Slowly and gently coming out of this meditation.
Before you open your eyes,
Take a moment to see what has changed.
How these couple of minutes coming back to the present moment have changed you.
Whenever you're ready,
You can open your eyes.
Move the body in whichever way direction feels good to you.
Wishing you a wonderful day or night ahead.
