Hello and welcome.
I'm Beatrice and this is a meditation to focus on the present moment.
If you can,
Find the quiet place without distractions.
Make sure you're comfortable and allow yourself the time to find the best position for your body,
Whether that's lying down or seated or anything in between.
And if you'd like to,
If that makes you feel safe,
Close off the eyes.
But if that makes you feel uncomfortable,
Simply allow yourself to rest the eyes into a soft gaze.
Bring your attention to the top of your head.
And without moving,
Guide your attention down through the body,
Relaxing and getting more and more comfortable as you go from the muscles in the face,
The neck,
Shoulders,
Your arms and hands,
Your whole back,
The hips,
The legs and the feet.
When you're ready,
Take a full breath in and let it all go.
Once again,
Inhaling and exhaling.
Without making any changes to your breath,
Keep noticing.
And allow yourself to simply pause and move on the sensations that your breath brings about.
That inflow of air coming in through the nostrils if possible and traveling all the way down the bottom of your lungs and the outflow from the lungs and out through the nostrils.
In and out.
Keeping that attention on the breath and its flow.
And if that makes you feel uncomfortable,
Simply allow yourself to rest a little bit more.
And if the mind ever wanders,
Which it probably will do,
Allow your attention to come back to this breath right in this moment.
Now begin to notice all the stages of your breath.
Feel the air coming in through the nostrils,
The rising of the body as it makes space for the lungs to expand,
The feeling of a full breath,
The space in between and the body contracting and the air coming out.
There is nothing right or wrong,
No need to be afraid to go back to the breath.
And again,
If you drift away from the present moment and the current breath,
Bring your attention back to each breath.
In and out.
Now,
Let's allow ourselves to let go of the breath and for the next few minutes,
Simply exploring what the mind does as we drop our furguses.
You might become more aware of different thoughts.
Just notice them,
Try not to dwell on them.
And without judgment,
Watch them as they are.
You might begin to notice how quickly and often thoughts come and go.
Maybe you are drawn to bodily sensations and sounds and every time that happens,
Simply notice,
Be aware of this moment and whatever might be coming with it.
And you can continue with the state of awareness and presence.
For as long as you would like.
When you're ready to come out of this meditation,
Begin to wiggle your fingers and your toes,
Gently bring some movement to the face with the head side to side.
You can take some gentle stretches and movements.
And if your eyes are closed,
Kindly float them open.
And you can maybe look around,
Gently take the room in,
The space,
Coming back to this space.
Thank you so much for practicing with me today.
Please join me again soon.
