Hi,
And welcome to this meditation.
Let's take a moment to get into a comfortable position,
Whether it's sitting up or laying down,
Whatever your body is asking for right now.
And notice the touch point between your body and the ground beneath you,
Are there any adjustments you can make in order to become slightly more comfortable?
And let's check in with your body,
What are you feeling right now?
Is there anything special that's catching your attention?
Any specific sensations?
Try to just observe what is going on in your body today,
Try to just notice it,
Let it be there,
Welcome it,
But just observe it.
If you are sitting up,
You may roll your shoulders and loosen up.
Notice how any tensions are slightly going away and just ground ourselves.
We are here right now,
In this moment.
You can move your attention to wherever in your body you are noticing the breath,
It can be your stomach,
Your chest,
Or maybe even your nose.
And again try to just be an observer,
Your body is doing the breathing,
This breathing that is keeping us alive and you are just observing your body do this job.
If you notice that your thoughts drift away,
Just observe that and bring your attention back to the movement or any sensations of the breath.
You may even notice that with every exhalation your body becomes slightly heavier and heavier.
You notice how your body is calming down.
All you have is right now,
Right here,
This moment and this exhalation.
Just stay in this calm,
Grounded feeling for a little bit.
You may let your mind go wherever it wants to go.
Let your mind run free for a few breaths.
And now let's take three deep breaths to finish off this meditation.
Gonna inhale through your nose and exhale through your mouth.
Inhale through your nose and exhale through your mouth.
One last breath.
Inhale through your nose and exhale through your mouth.
Just take a moment to check in with your body again.
How are you feeling right now?
What is going on inside of your body right now?
Just observe and stay with this feeling.
And also take a moment to thank yourself for taking the time for yourself.
