Welcome to this morning meditation.
Begin by sitting in a manner that supports your intention to remain alert and awake.
We don't have to take any special sitting position.
There is no special stance that makes meditation more effective.
Simply sit in a manner that is comfortable and supports your intention to remain awake.
Begin by breathing,
Becoming aware of the breath as we draw in and let it go.
There is no need to force the breath in or push the breath out.
We are not taking particularly deep breaths.
Simply allow the body to breathe naturally in and out.
We're going to focus our attention on the breath and the breath alone,
Focusing the power of your conscious awareness solely on the breath.
By doing this,
We are aligning ourselves with the present moment,
Allowing that breath to come in and fall away naturally.
Noticing here the tendency of the mind to wander.
This is okay.
This is what the mind naturally does.
Thoughts of the future,
Thoughts of planning,
Thoughts of the past.
But just for this time now,
We are simply going to return our attention to the present moment by anchoring our awareness to the breath as the breath comes in and falls away.
Simply observe.
There is no next moment.
There is only now.
Your thoughts may wander,
Tempted to get lost in planning,
Worrying,
Thoughts of the future,
What the day holds.
This is okay.
This is where the mind naturally goes.
When we notice that our mind has wandered,
You simply and patiently return your attention back to the breath.
Confident,
Courageous,
To simply remain here.
A sense of being.
Nothing to do.
Nowhere to go.
Nothing to fix.
Just for this time now,
We shall remain present.
It doesn't matter how many times the mind wanders.
This is simply the mind doing what it does naturally.
If we find our mind wanders many times,
Each time we simply return our attention back to the present moment and the breath,
As we allow that breath to come in and to fall away,
Naturally of its own accord.
It will never be anything other than the present moment.
Your breath is always available to you,
To realign yourself,
To anchor yourself back to the present moment.
Whichever situations may arise,
They will always arise in the present,
And any situation that is present,
You can deal with.
Returning attention to the breath.
If you feel you have a background level of anxiety,
Of worry,
And of stress,
This is okay too.
This is a perfectly natural feeling.
Many people feel stress and worry and tension.
Just for this time now,
We are not going to get lost in worried thoughts,
Anxious thoughts,
Stressed thoughts.
We are simply going to remain present and observe how this anxiety feels.
No need to label,
No need to judge,
No need to try and fix or solve anything.
Simply observe the sensations.
How does this worry feel in the present moment?
A feeling of nervousness and tension?
Simply a background feeling of unease?
Well this is okay.
This is all it is.
It will never get worse than this.
Simply observe.
Don't get involved.
Don't try to fix or solve anything.
There will be plenty of time to plan later.
Just for this time now,
Stay here in a more present place,
A more peaceful place,
A more open and spacious place.
This is your natural state.
A state of peace.
A state of joy.
A state of serenity.
Thoughts are just thoughts.
They have no power to harm you.
Whichever thoughts may arise at any time,
These thoughts can be observed,
Watched and ignored.
Allow yourself the confidence and the space to simply let go.
Taking five final deeper breaths now.
Drawing these breaths in and allowing those breaths to fall away.
And we are not trying to rush to the end.
We are still observing the breath.
We can choose to reopen our eyes,
Bring ourselves back.
But ignore the mind's tendency to try and start rushing and start going about the day in its usual frantic and stressed manner.
Throughout the day,
Just allow yourself a little space,
A little peace and a little presence.
Bringing yourself out of this meditation now.
Have a good day.
Have a peaceful day.
And I will see you later.
Namaste.
