Welcome to a short mindfulness meditation.
Sit comfortably on your chair,
Feet on the ground,
Finding balance between your left and right side of your body.
I'd like you to take a deep breath through your nostrils,
Into your abdomen,
Filling up your belly and your lungs and holding to the count of four and slowly letting out.
Bringing your attention to your breath just above your lip.
Notice the sensation of your breath just above your lip between your nostrils and the upper lip.
Feel the sensation as you breathe in and breathe out.
Notice the temperature of the air as it enters the nostrils and leaves the nostrils as you naturally breathe in and breathe out.
Now notice any sensations in your body.
Bring a deep sense of attention to your body.
Go inside and feel your energy field.
Notice how it feels.
Notice the spaciousness within you and enter that space and just become present to that space and feel whatever you're feeling right now without any resistance and without the need to change anything.
Instead expand yourself and allow whatever is there to simply be there.
Bringing presence to your presence.
Become completely present in this very moment which is the only moment that exists.
Nothing else exists,
Nothing but this moment.
This moment is the only moment and you're entering this very moment.
Continue paying attention to your breath.
You may notice thoughts and emotions arising and passing.
Observe them with curiosity and openness.
Just observe your thoughts,
Your mind chattering away,
Thinking about various thoughts about what's happening right now,
Why it's happening,
Daydreaming or thinking about yesterday or tomorrow,
Past or future.
Notice that but return your attention to this present moment again,
To your breath,
To your body at this very moment and be grounded in this moment.
As you bring your attention back to your breath,
Feel your own presence right here and right now.
As we near the end of this short meditation,
I'd like you to bring a sense of gratitude towards yourself and then expand this gratitude and extend it to everything around you,
To all the people and creatures and nature and everything that exists and expand this sense of warm gratitude towards all existence.
And as you sit in the presence of this gratitude,
Notice that you can tap into this anywhere and anytime.
Now return to this present moment where you are,
Notice the space around you and you may wiggle your toes and fingers and open your eyes when you're ready.
