Hello and welcome to today's meditation.
The goal of this short meditation is to help you feel more grounded in the present moment and to adapt to a view which is full of kindness and curiosity and acceptance of what is right now in this moment.
So whenever you're ready just find a comfortable position for yourself,
Whether seated or lying down,
Remember that your comfort is of utmost importance.
As you're easing into the position of choice,
You can start to gently close your eyes and to bring your awareness to your breathing.
You can start this practice with a few deep breaths,
However there's no need to control your breath or to force it to be in any other way than it is right now.
You can begin by sensing the area between our eyes softening,
Opening also our jaw,
Relaxing our shoulders.
And if any wave of thought arises,
That's absolutely fine,
We simply gently come back to the underlying current of our breath.
And even if we have to do this a hundred times,
That is absolutely fine.
You just gently bring back our attention to the present moment.
Seated here in this dignified position,
Or lying down,
Grounded.
And if we want to increase our awareness of what is currently happening,
We can start naming whatever occurs naturally.
We can start naming any particular emotion such as sad,
Sad,
Or excited,
Excited.
Any particular bodily sensation that we may be experiencing right now,
Such as tingling,
Tingling,
Or itching,
Itching.
And as we are in the middle of our practice,
Our goal is not to change,
Not to control.
Our aim is to simply accept and befriend what is currently going on in the fullness of the human experience.
With this current breath,
We can bring a little more attention to it,
To the feeling that it creates,
To the way that it's helping us breathe in our body.
We can put our hand on our chest or our hand on our belly and just sense this wave of movement in this present moment.
And so for the next few moments we will simply be with our breath,
Reminding ourselves to gently and kindly come back any time our mind may stray.
And so with our next breath,
We aim to bring a little more attention to our body.
And so with our next breath,
We aim to expand our awareness beyond our body,
Expanding awareness to the sounds around us,
To any smells,
To the sensation of touching the ground with our skin.
And so with the next in-breath we bring our awareness to the present moment one more time,
Feeling the air flowing through our body.
And when ready and with the next out-breath,
I invite you to gently open your eyes and to bring your awareness and your senses to the entirety of the present moment experience.
I hope that this feeling of groundedness may stay with you throughout your day.
And thank you for taking this moment to meditate with me.
