Ten minute meditation on returning to the present moment.
To begin,
Find a comfortable position either seated and upright yet relaxed or lying down with your legs straight and your arms by your side.
When you're ready,
Close your eyes.
Take this time to mentally run through your body,
Relaxing wherever you can and checking your posture is aligned.
Take a few full deep breaths in and out letting go of the day.
Letting go of any thoughts or concerns.
Letting go of any worry or tension.
Let yourself breathe into this moment and bring your awareness to the breath.
Nice and relaxed,
Soft and gentle.
In this meditation we'll be noticing the stories that we create in our mind and how from time to time we are drawn to them.
That's okay,
It's normal and natural for your mind to have thoughts and for them to be appealing to you.
What we are aiming for is for you to notice when you are swept along on a chain of thoughts and allow the thoughts to drift away as you draw your attention back to the present moment.
Back to now and back to your breathing.
Back to the breath,
Deep and full.
Taking nice long deep breaths,
Drawing the breath in and releasing the breath out in your own rhythm at your own pace.
Watching the breath through its full cycle from the beginning through the middle of the breath and right to its conclusion.
Is your breath deep?
Is it shallow right now?
Notice if your breath is long or if it is short.
What is happening for you right here,
Right now?
You don't need to change anything,
Just notice what's going on in your body.
You you you Notice when your thoughts have drifted and how compelling the stories you have created are to your mind.
Observe the story unfolding and gently with compassion and kindness bring your attention back to your breath,
Allowing the story to drift away.
Bring your attention back to your breath,
To the here and to the now.
Follow your breath in the same way as before,
Breathing in to each new moment.
Breathing out to this moment right here,
Right now.
You you you you you you If your thoughts have drifted,
Once more draw your mind back to the breath.
When we notice we are lost in thought,
We can be glad that we have noticed and allow the noticing to become an invitation to be present in this moment,
In the here and the now.
Each time you return you can do so with a quality of compassion and with acceptance.
It is normal for the mind to wander as it is not designed to be blank or empty.
The practice of meditation is about returning to the breath,
Returning to the present moment.
Being harsh or unkind towards yourself is unnecessary and an attitude of friendliness and kindness are easy and comfortable to have towards yourself.
Just noticing where your mind has been and gently coming back,
Letting the story drift and come back to the room,
Back to the breath.
You may have to do this many many times during your practice and that is perfectly okay.
Just continue to return your focus without judgment back to the present moment.
Notice when your mind wanders and bring it back with kindness and gentleness.
Notice how compelling the stories are in your mind and that they are just that,
They are stories.
What is real is the here and the now happening in this moment,
Sitting or lying here breathing.
Bring the mind back home and as the practice finishes take a moment now to notice how it feels to be aware of everything around you,
Aware of the sounds,
Aware of the sensations,
Aware of the breath.
Then when you are ready open your eyes and bring this present moment-to-moment awareness with you and take it into your day.
