Welcome.
Today we're going to meditate on the present moment.
Find a comfortable position,
Either sitting cross-legged,
In a chair,
On the ground.
You can even lie down.
Find a way to make yourself comfortable and close your eyes.
Now begin to focus on your breath.
Notice each inhale.
Notice each exhale.
As you breathe consciously,
With awareness,
See if you can relax your shoulders.
Notice if they're a little too high up or a little tense.
If they're tight,
Drop your shoulders.
Relax tension and stress from your shoulders.
Keep breathing with awareness.
See if you can relax all the muscles across the forehead,
All the tiny muscles around the eyes.
Relax the jaw.
Maybe even smile.
Relax the muscles around the mouth.
With the eyes closed,
As you breathe with awareness,
And as you remain still,
Or as still as possible,
In your posture,
Your meditation posture,
Notice what it feels like to be present,
To be here now.
Notice how stillness can relax the body.
And notice how focusing on your breath can quiet the mind.
Let's take an inhale together.
Again,
Inhale.
Fill the body with breath.
When you're ready,
Gently blink your eyes open.
Come back into the present moment.
And remember,
You can do this anytime,
Anywhere,
At home,
At work,
In your car,
Outside,
Sitting next to the ocean,
Or at a park.
Meditation can be simple.
There is a simplicity to just sitting,
Just being,
Just focusing on the breath.
The magic that happens when we do these things.
The mind gets quiet.
Giving ourselves a chance to fully inhabit the present moment,
To be here now.
The nervous system regulates.
The heart starts to open.
Take this practice with you.
Continue to do it each day,
Or many times each day.
In only a few minutes,
You can find this,
The peace that's available in the present moment.
Thank you for meditating today.
See you again soon.
