Hello everybody and welcome to your meditation.
And today we are going to focus on presence.
Welcome.
Find a comfortable seat.
Grab a pillow if you have one.
Or a blanket and fold it and place it under your sitting bones.
And create a comfortable seat for yourself.
A powerful seat.
From the earth all the way to the crown of your head.
There is an energy pool from the earth to the crown of your head blossoming.
And rest your arms above your lap.
Slowly close your eyes.
Start to get present with your body.
Beginning from your feet,
Your legs,
Your knees.
Allow your knees to melt down.
Your thighs relaxed.
Bring presence to your upper body.
So notice the flow of your core when you are breathing.
Relax and soften every bone of your ribs.
Relax your shoulders down all the way to your back.
Relax your jaws.
Face soft.
Get present with your breath.
Notice how your breath is flowing in and out through your whole body.
Get present with the surroundings where you are in your room or either outside in a garden or in your balcony.
Wherever you are at.
At your desk maybe.
Your yoga mat.
Get present with sounds around where you are.
And allow the sounds to remind you of the present moment versus feeling distracted or being distracted.
Sounds of nature.
Any sounds wherever you are that you are noticing,
Get present to that.
Also get present with your body.
Notice if there is any discomfort in any part of your body.
Relax.
Be in the now.
That's what I mean when I say getting present.
Be in the now moment.
If you are getting lost in the past,
Come back to the now moment.
The present time.
Maybe a checklist or things to do.
Come back into the now moment.
Deep breath in.
Empty out.
Inhale deeply.
Exhale.
Let go of your thoughts.
If there is any mind chatter,
Chit chat or a lot of conversation going on in your mind,
Let go.
Come back into the present moment right now.
Sitting up tall and long to get present.
Letting go of whatever is bothering you,
Bothering your mind.
And embrace right now.
Take a couple of breaths and come back into the present moment.
Come back to your center.
Bring your hands to your heart center.
Deep breath in.
Exhale.
Bow forward.
Peace.
Namaste.
Thank you.
