Welcome to the present moment awareness meditation.
This meditation invites you to tune into your breath and your body,
Staying in the present moment.
Let's begin.
I invite you to get into a comfortable position,
Sitting or lying down.
Before you close your eyes,
Take a moment to notice the room around you.
Focus on anything that brings you joy.
Inhale,
Exhale.
I invite you to close your eyes now.
Tune into the sensations of the body.
Perhaps notice the sounds around you in the room,
The sensation of your body on the surface you are resting on.
Tune into this moment with gentle curiosity.
As you breathe in and out in a normal rhythm,
Take time to focus on your body.
Perhaps starting at your head,
Noticing the sensations that arise here in the moment.
Gradually scanning down your body into your shoulders,
Your chest,
And upper back.
Noticing the sensations here without judgment.
Moving into your mid-back,
Your core,
Your lower back.
Breathing in and out with each passing moment.
Scanning the hips,
Feeling into any sensations that arise.
Moving into the legs,
The upper legs,
The lower legs,
Into the feet.
Breathing in and out with all the sensations.
Continue to tune into this present moment.
Focus on making the breath longer and deeper.
As you inhale,
Feel the stomach expand,
Maybe even the side body and the back body.
As you exhale,
Feel the body relax.
Inhale,
Deep breath.
Exhale,
Relax.
Inhale,
Deep breath.
Exhale,
Relax.
Inhale,
Deep breath.
Exhale,
Relax.
The present moment is the only moment you have.
We spend so much time analyzing the past,
Wishing we'd done things differently.
So much time projecting into the future,
Planning,
Controlling.
Stay present.
Bring your awareness here.
The sounds,
The feelings,
The sensations.
Tune into the moment.
Inhale,
Deep breath.
Exhale,
Relax.
Inhale,
Deep breath.
Exhale,
Relax.
Let go.
Be present here now.
Stay here,
Breathing,
Sensing,
Bringing in awareness without judgment for as long as feels comfortable.
