Welcome to this short meditation for motivation and healing.
Begin to make yourself comfortable on a cushion or a chair,
Somewhere so you are upright and awake.
Begin to close your eyes and pay attention to the contact that you are making with whatever is supporting you.
Feel the weight of your body as the gravity gently holds you towards the ground surface.
And now bring your attention to your breath.
Locate the feeling of your breathing in your stomach area and pour all of your focus into each breath here.
Observe as you breathe in and your abdomen rises as if filling with air and falls when you breathe out as if empty.
Try to focus your undivided attention on this breathing and maybe feel a sense of pride and contentment in how you have been present in this way.
If your mind does start to wander,
It isn't a problem,
It isn't a mistake.
Our thoughts will try and gain our attention and that is part of the meditation.
All you need to do is acknowledge where your mind may have been drawn to and then bring it back to focusing on your breathing in the body.
No matter how many times our mind may wander,
Each time meet it with the same commitment and strength in leading your attention back to your breathing.
Drosophila On your next in breath,
Spread your awareness so you are breathing with the whole of your body now.
You might be breathing in through your feet so that it comes flowing up into your legs and chest and even reaches and fills your head and then flows back out through your arms on the out breath.
Experiment with this way of breathing,
Focusing on different areas of the body or breathing from every part of you as if you are breathing through your skin.
Now begin to breathe in through your legs.
Now begin to think of the things around you and the environment that you are in.
Break a smile and then when you are ready,
Gently open your eyes.
Maybe stretch a little and take this awareness into your next moment and with you for the rest of the day.
