Hello and welcome to this guided centering meditation.
This meditation is perfect for anywhere,
Anytime,
Any place.
And you can just take this meditation with you everywhere you go in life.
And a question I often like to ask myself is,
What in this moment is lacking?
And you can take a minute and really think about it.
And 10 out of 10 times the answer you will always come up with is nothing.
There might be a few things you could think of that you feel are lacking in this moment.
But the real truth is,
This moment is all there is.
So it is not possible for anything to actually be lacking.
This moment in itself is completely full.
And I like this meditation because it just draws your attention back to that simple fact that everything is existing completely in this moment.
So we'll begin by just taking a few audible exhalations together.
Take a deep breath in through the nose.
Open the mouth and let it go.
Good.
Again,
Deep breath in through the nose.
Open the mouth and let it go.
Let your whole body relax.
Good.
One more time.
Deep breath in through the nose.
Open the mouth.
Let it go.
And feel the breath.
Open the mouth,
Let it go,
And fully feel yourself sinking into the here and now.
And we'll first begin by just focusing on this feeling of the breath.
Feel the breath come in through the nose.
Feel it fill up the belly,
Chest,
All the way up to the collarbones.
And feel as it exits through the nose.
The chest deflating,
And then the belly deflating.
Again,
As it comes in through the nose,
Feel the cold air running into the back of your throat,
Filling up the entire torso,
Bottom to top.
Continue to breathe like this for a few moments,
Allowing the entirety of your attention to be captivated by the feeling of the breath moving in through the nose,
And through the body,
And the feeling of it moving out.
And any time the attention begins to wander away,
Just gently bring it back to the feeling.
And we will now shift our attention away from the breath,
And now onto other physical sensations.
And you can just pick a hand,
The right or left palm,
Or both,
And fully be present to any sensations arising in either palm.
Maybe some tingling,
Some warmth,
Maybe you don't feel anything at all,
And that's okay.
Just be receptive to the whole hand,
What's going on in the hand,
Around the hand.
And you can stay focusing just on this one hand,
Or both hands.
Or you can allow attention to drift along the body,
Maybe feeling the forearms,
Feel the surface that you're supported by.
Where is that surface coming in contact with your body?
Can you feel those areas?
Maybe feeling into each foot.
And whatever you're feeling,
Just allow yourself to be completely present to any sensations arising.
And just continue on like this for a few more moments,
Noticing and feeling physical sensations in and around.
Whenever your mind begins to wander away,
Gently bring it back to the feeling.
And we will now shift our attention away from these physical feelings and direct it towards any sounds,
Any and all sounds you might be hearing,
Including my voice,
Including the background music,
And including any sounds that might be happening outside of this recording,
Outside of the space you're in.
Any sounds that you can hear.
Or you can just simply pick one sound,
Such as something on the background music in this recording,
And fully focus in on this one sound.
Allow your entire attention to be completely captivated by hearing this sound.
Anytime it begins to wander,
Hearing that sound.
Once again,
We'll allow the attention to float away from these sounds.
We'll bring it all the way back around to the breath.
Once again,
Feeling that breath coming through the nose,
Belly,
Filling up the chest.
And bring it back to a physical sensation,
The hand,
The surface you're supported by in contact with your body.
Feel the body.
And then back to sounds,
Hearing,
Whatever you can hear.
And now again,
Back to the breath.
Feel the air moving in.
Once again,
Ask yourself,
What in this moment is lacking?
And it may be a little easier now to see that the answer is nothing.
The answer to that question will always be nothing.
You have everything you need,
Here and now,
In this moment.
And this space is accessible to you anywhere,
Anytime.
All you need to do is take a moment to focus in on these three things.
Breath,
Sensations,
And sounds.
I thank you for allowing me to share this short,
Powerful practice with you today.
And may our intention be to carry this level of presence with us throughout the rest of our day,
Or even the rest of our week.
Thank you so much.
