Welcome.
I'm so glad you're here.
If your mind feels busy today,
You're not alone.
Our brains are built to notice and respond to what's happening around us.
So a busy mind is a very human experience.
We'll take a moment to settle into a quiet,
Comfortable,
And safe place where you can pause for the next few minutes.
And for now,
There's nothing you need to fix or figure out.
If it feels comfortable,
Gently close your eyes or cast them downward.
And we'll just begin by noticing.
Notice how you feel.
Notice where your attention is in this moment.
Wherever you are,
It's okay to start here.
We're going to anchor ourselves with the breath.
Which will take our attention into the body.
We'll gently guide the breath into a simple rhythm,
Inhaling,
Then pausing briefly at the top and allowing a slightly longer exhale.
Go ahead and breathe in.
Hold and breathe out.
Go ahead and breathe in.
Hold.
And breathe out.
And again in.
Hold.
And breathe out.
Continuing to breathe in and out at your own pace.
Your mind may want to take over.
And that's okay.
Noticing and bringing our attention back is the practice.
Simply notice as you breathe if your attention is in your head or in your body.
And remember that you always have a choice.
So wherever you are.
Bring yourself back through your breath.
And as you continue to breathe,
We're going to allow the body to soften.
Release any tension in your forehead.
Soften the muscles around your eyes.
And allow the jaw to relax.
With the breath,
Allow your shoulders to drop.
Allow your hips to soften into the chair and your hands to just relax.
And every time that you notice your mind wanders,
Simply bring it back to the breath or to your heart center.
Now we'll expand our awareness into the room.
Noticing sounds around us.
And what we can feel.
And when you're ready,
Take a deep breath in.
And a deep breath out.
And open your eyes.
Thank you so much for joining me in this meditation.
