The following is a brief meditation inviting you to settle into the present moment and reconnect with your deepest sense of self.
Taking a moment to arrive now,
Coming to a comfortable seated position,
Feet flat on the floor.
Perhaps even pressing the balls and heels of your feet into the ground to really feel your presence there.
Hands and arms resting with as little effort as possible.
Palms facing up or down,
Perhaps even hands clasped.
It doesn't really matter as long as it's intentional.
Coming up to your shoulders now,
Inviting some small rolls into your shoulders to open your chest,
Allowing shoulder blades to slide gently down your back,
Noticing if this gives a little more space to elongate your neck,
Reaching the crown of your head up towards the sky.
Taking a moment to relax your brow and the space between your eyebrows.
Relaxing your eyes,
And perhaps they relax so much that they close,
But if closing your eyes does not feel okay to you in this moment,
That is perfectly fine.
Instead,
You might try to soften your gaze and cast your gaze downward slightly so that you're not looking at any one thing in particular.
Taking a moment to relax your jaw and your mouth,
Releasing your tongue from the inside of your mouth.
Then releasing in your shoulders,
Arms,
Torso,
And legs,
Your entire body and mind settling into this moment,
Allowing everything that came before this moment to fade away into the past,
And everything that's yet to come hold its place gently in the future.
Going into this moment just as it is by noticing the gentle rise and fall of the breath,
Perhaps at your abdomen as it fills and empties with air,
At your chest as your lungs expand and release,
Or at your nostrils as air rushes in and out over your top lip.
No wrong way to breathe.
Simply bringing a gentle and open curiosity to your already breathing breath,
Everything just as it is,
Knowing that the mind will get caught up in thought and judgment,
And that's okay.
That is just what the mind does.
When you notice that your mind has wandered away from presence,
You have the choice.
You can step back,
Notice the thoughts as thoughts,
And gently return your attention back to presence and the breath as presence just as it is.
And beginning to come back now,
Coming back feeling grounded and connected to yourself and the world around you and the feeling of life living you,
Affirm to yourself,
I flow through life with ease and peace.
I am relaxed.
I contain within me the perfect response to each and every moment.
Coming back now to your wide awake and eyes open state,
Grateful,
Deeply grateful for taking this time to reconnect to yourself,
To health,
Healing,
And your perfect imperfection.
