Hello and welcome to today's meditation.
The goal of this meditation is to help you connect with the present moment and to allow you to find a space where you can simply be without the need of achieving anything or solving anything.
This meditation is aimed at non-doing and simply letting you be the presence,
Be the awareness of the now.
Before getting started I would like to invite you to find a comfortable position.
Either seated straight on a chair with your feet touching gently the ground,
Seated on the ground or laying down on your back.
Whichever way you choose is the right way for you.
Whenever you are ready,
Gently close your eyes and start to bring your awareness to where you are right now.
You may start by focusing on any sound around you.
Maybe include any smell filling your room or you can focus on the sensation of your body coming in contact with the ground or with the chair.
Now as you are bringing your attention closer to your body,
Start slowly to notice your breath.
Can you notice any difference between the air coming in and the air coming out?
Where in your body can you feel your breath the most?
You may put your hand on your chest or in your belly.
Feeling your body move as the air enters and exits your body.
Filling you with aliveness and calm.
You may now take a few deep slow breaths allowing you to ground yourself in the present moment.
Only focusing on the air coming in and out of your body.
To the sensation of life and peace that it brings.
Whenever you are ready,
You may resume breathing at your usual pace.
Gently remembering that your breath is your anchor.
Always there grounding you even when the waves get a bit rougher.
The anchor is always there unconditionally.
During this meditation it may happen that your mind drifts off.
That is absolutely fine.
At any point when a thought arises,
Gently bring your attention back to your loving anchor.
Be gentle.
Even if you have to do this often,
This is absolutely fine.
Try to bring an awareness that is gentle and kind to whatever may arise.
As you are easing into your breath,
Start by softening your eye area.
Your eyebrows.
How does this area feel?
Is it closed or open?
As you soften your eyes,
Try to see whether you can also soften the area around your lips.
Relaxing your jaw.
You may include into this gentle wave of softening sensation also your shoulders.
Relaxing your chest area with a feeling of openness and warmth.
You may continue by consciously softening your upper arm,
Your forearms,
Hands and fingers.
As you do,
You may feel your breath in your body helping you to soften any physical sensation.
Is there any particular part of your body where you may feel resistance or tension?
Allow these sensations to be as they are.
Any time a thought or a judgement arises regarding this possible tension,
Try to breathe into that part of your body,
Sending lightness and loving-kindness to this area.
You may now expand your awareness and presence to your entire body,
Feeling the space between your toes,
Your ankles,
Your calves.
How about your right knee?
How about your left knee?
How does your skin feel touching the surface you lay over?
Remember to relax any area of tension,
Observing without judgement,
Without background story,
Knowing it to simply be and to feel it fully.
You may feel a deep sense of aliveness flowing through your entire body as your breath brings life into your physical being with every in-breath.
You may now take some time to be with your bodily sensations with a kind and gentle curiosity,
Remembering to gently bring your mind back to your breath any time a thought may arise.
How does your body feel touching the surface you lay over?
Slowly,
You may expand your awareness beyond your body.
You may become aware of any sound in the room that you're in,
Any smell,
And gradually you may expand your awareness to everything else around.
And whenever you're ready,
You may gently open your eyes.
You have arrived.
Thank you for allowing me to be your guide today.
Have a beautiful day.
.
