Find yourself a place where you can be undisturbed,
There,
Sit comfortably with the spine straight,
Bringing the shoulders up and back,
Opening the chest,
Gently softening the area around the eyes,
And then close them,
Take a deep inhalation through the nose,
Filling the chest and the lungs with air,
And then exhaling slowly through the mouth,
Again,
Deeply inhaling through the nose,
And then exhaling slowly through the mouth,
This is a time to do absolutely nothing,
Allow yourself to fully be here now,
If any thoughts or ideas arise,
Watch how they come and how they go,
Watch them like passing clouds in the sky,
And try not to hold on to them if you get lost in thoughts,
No need to judge yourself,
Simply come back to the here and the now,
Now begin watching the sensations in your body,
Scan the whole body from down up and see where the attention naturally wants to go,
Simply observe,
No need to create stories about the sensations in the body or any movements,
Embrace the present moment exactly like it is,
Now see if you're experiencing any emotions,
Become aware of how you're feeling and what emotions you're currently experiencing,
Remember that in the moment all our experiences are perfect just the way they are,
Allow yourself to step back a little bit further,
Observing your being,
The mind,
The body and the emotions with a bit more distance,
Simply let whatever arises be and enjoy this connection with the present moment,
Embrace the present moment,
Embrace being here now,
Maybe you can notice how this connection with the present moment brings peace,
Calmness,
Tranquility,
Maybe you can even notice how your whole being feels more relaxed,
More at ease,
Resting in the present moment is our natural state,
If we allow ourselves a real fascination for the present moment can arise,
If we find ourselves caught in stories,
Thoughts,
We again come back to observing,
Observing from a place of calmness,
Peace,
Neutrality,
We rest a few more moments in simply being,
Simply resting in the here,
Now and as we prepare to end this short meditation,
We take a few moments to perceive any echoes of these minutes we gifted ourselves and then very slowly we feel back into the physical body,
If we like we can gently move the body,
Toes,
Fingers and come back at our own pace,
Gently opening the eyes,
Namaste.
