Welcome to today's meditation where we're gonna try to find peace together in the present.
So let's begin by finding a comfortable position,
Either sitting or lying down,
And close your eyes.
Let's take a deep breath in,
Feeling the air filling your lungs,
And exhale slowly,
Releasing any tension in your body.
Take a deep breath in and exhale slowly,
Take a deep breath in and exhale slowly,
And as you continue to breathe deeply,
Bring your awareness to the present moment,
Notice the sensation of your breath as it enters and leaves your body,
Feel the rise and fall of your chest,
Or the expansion and relaxation of your abdomen with each breath,
And allow your attention to settle into the present moment,
Letting go of any thoughts of the past or worries about the future.
This is your time to fully embrace the present and find peace within it.
As you focus on the present,
Become aware of your physical sensations,
Notice the feeling of the ground beneath you,
Supporting your body,
Feel the temperature of the air on your skin,
Be aware of any tension or relaxation in your muscles.
Now shift your attention to your surroundings and listen to the sounds around you,
Both near and far,
Taking the different tones and rhythms of the environment,
Notice any scents in the air,
Whether they are familiar or new,
As you continue to breathe and be present,
Bring your attention to your thoughts and emotions,
Allow them to arise without judgment or attachment,
Simply observe them as they come and go,
Like clouds passing through the sky.
In this moment,
You have the power to let go of the past and release any worries about the future,
Embrace the peace that resides within the present,
Knowing that it is always valuable to you,
And take a moment to express gratitude for this present moment and the opportunity to find peace within it,
Appreciate the simple joys and blessings that surround you.
Now I would like to invite you to some visualization,
I want you to visualize yourself stepping into a beautiful garden,
Notice the vibrant colors of the flowers,
The gentle breeze on your skin and the soothing sounds of nature,
Take a walk through the garden,
Feeling a deep sense of peace and tranquility with each step you take,
And as you explore the garden,
Let go of any lingering thoughts or concerns,
Allow yourself to fully immerse in the beauty and serenity of the present moment,
Notice how your body feels lighter and your mind becomes calmer with each breath you take.
As you continue to walk,
Come across a peaceful pond,
Gaze upon the stillness of the water reflecting the surrounding beauty,
And feel a sense of peace wash over you as you connect with the stillness within.
Now find a comfortable spot by the pond and take a seat,
Allow yourself to fully relax and be present,
Take a few deep breaths,
Inhaling the tranquility of the garden and exhaling any remaining tension or stress.
As you sit by the pond,
Bring to mind any worries or burdens that you may be carrying,
Visualize these worries as leaves gently falling from a tree into the water,
Being carried away by the gentle current,
And feel a sense of release and relief as you let go of these burdens,
Allowing yourself to be fully present and at peace.
Take a moment to reflect on the power of the present moment and recognize that in this moment you have everything you need,
You are safe,
You are supported,
And you are capable of finding peace within yourself,
And when you are ready,
Slowly bring your awareness back to your body and the space around you,
Gently wiggle your fingers and toes,
Allowing yourself to fully return to the present moment.
Remember,
The present moment is where peace resides.
Carry this sense of peace with you as you continue your day,
Knowing that you can always return to it whenever you need.
Take one final deep breath in,
And as you exhale,
Open your eyes and gently bring yourself back to the present moment.
I wish you a nice and peaceful day,
And I see you next time,
Bye for now.
