Welcome to your meditation practice.
In this meditation you will experience a moment for yourself.
This meditation is designed to give you a moment to reflect,
To ground or settle any emotions,
And for self-care.
Whether you're feeling settled or frustrated,
Tired or worried,
You are not alone.
You are invited to take the next few moments for self-care,
To ground and to invest in yourself.
I invite you to find a position that is comfortable.
Noticing the way that your body is resting in this moment,
Whether you are sitting or standing.
Noticing the way that your shoulders are resting,
The positioning of your spine,
And gently when you're ready,
Allowing your eyes to either gently close or lowering your gaze towards the floor.
As you give yourself permission to take this moment and invest in yourself and your well-being.
Allowing yourself to be present in this moment and to let go of any distracting thoughts or feelings or any competing demands.
Bringing your awareness to your breath.
Observing the breath on each inhale,
And exhale.
Noticing the movement and the flow of your breath as it gently moves through your nose.
You may notice the sound of the breath,
You may notice the flow.
Observing the breath as it is,
Without changing it.
Observing the flow of each inhale and exhale.
Feeling the gentle rise with each inhale and fall with each exhale of your body.
Bringing your awareness to the chest or the belly,
Whichever feels more comfortable.
You may like to place a hand over your heart or over your belly to help you connect to your breath as you observe it as it is in this moment.
Accepting your breath without needing to change it in any way.
And as you continue to observe your breath,
Noticing that gentle movement at either the chest or the belly,
Allow yourself to let go of any distractions that arise,
Any thoughts or any feelings.
Continue with three more mindful breaths.
Observing the breath however is most comfortable for you.
As you take a moment to honor the time that you took for yourself,
To acknowledge your investment in yourself today,
And to acknowledge the benefits that this has.
Accepting yourself in this moment as you are,
Just as you have been accepting your breath.
Allowing yourself to take one more mindful breath with awareness and acceptance.
As you start to bring your awareness back to your body,
Noticing the way that you're sitting or standing.
Observing the sounds that you can hear around you.
Taking with you any benefits of your practice and when you are ready,
Gently opening your eyes and returning to the rest of your day.
