Welcome to this guided practice.
Today I'll be leading you through a meditation where we focus on the breath as an anchor.
What I love about using the breath is that it's accessible and it's something we carry with us throughout our day.
The breath can be a steady place to return to,
Especially when the mind feels busy or scattered.
I want to name that for some people,
Focusing on the breath and feel activating or not accessible.
So if at any moment the breath does not feel like a safe anchor for you,
You can choose a different one.
Maybe that's noticing sounds around you,
The feeling of your feet on the floor,
The support of the chair beneath you,
Or even the feeling of your hands resting together.
Everything I offer is simply an invitation,
So take what you need and leave what doesn't resonate.
Let's begin.
Start by coming into a posture that feels safe and supportive for your body.
Maybe you're seated with your feet resting on the floor,
Lying down,
Or even standing.
If it feels okay,
You can close the eyes or you might soften your gaze,
Looking down in front of you.
Take a moment to land here,
Noticing how you're arriving in mind,
Body,
And spirit.
Whatever you're bringing with you today is welcome.
There's nothing to get right,
Nothing to perfect.
We're simply arriving in the here and now.
We'll take a few cleansing breaths together.
Inhale gently through the nose,
Letting the body fill with air.
Exhale through the mouth,
Releasing.
If it feels good,
You can sigh it out.
Again,
Inhale through the nose,
Exhale out through the mouth,
Letting something soften.
One more time,
Inhale,
Exhale,
Releasing.
Now allow the breath to return to a natural rhythm in a way that feels comfortable for you.
Take a moment to notice the body as it is,
Not to judge what's here,
Just be aware.
And if scanning the body doesn't feel supportive today,
You can skip this and stay with a different anchor,
Like noticing the sounds around you or touch.
Starting at the top of the head,
Simply noticing.
Noticing the forehead and around the eyes.
If it's available,
Softening a little.
Noticing the jaw.
If you find clenching,
You might let the teeth part slightly or relax the tongue.
Next,
Bringing your attention to the shoulders.
Maybe there's tightness,
Heaviness,
Warm,
Tingling,
Or nothing at all.
Whatever you notice is okay.
If it feels good,
Let the shoulders drop,
Even 1%.
Noticing the belly and hips.
Noticing sensing the support underneath you.
And down through the legs,
All the way to the feet,
Feeling contact,
Feeling grounding.
Now gently bringing attention to the breath.
You don't have to change it,
Just simply noticing.
Maybe you feel the breath most clearly at the nostrils,
The chest,
Or the belly.
Choose one place and let that be your home base.
Noticing the inhale.
Noticing the exhale.
If it helps,
You can quietly name it in your mind.
In on the inhale,
Out on the exhale.
And if your mind wanders,
That's normal.
That's part of meditation.
The practice is simply noticing that you've drifted and gently coming back to your anchor.
No judgment,
Just returning.
Rest here with your anchor.
Letting the breath be simple.
Letting your attention return again and again in your own time.
Now letting go of any technique,
Just resting for a moment exactly as you are.
If it feels supportive,
You can place a hand on the heart or the belly as a gentle gesture of care.
And when you're ready,
Begin to reorient.
Noticing the room around you.
Noticing sounds.
Noticing the support beneath you.
If your eyes are closed,
You can blink them open,
Taking your time.
Thank you for practicing.
May this sense of presence support you as you move through the rest of your day.
