Welcome,
Dear parent.
Take a moment to settle into your space that you've carved out for yourself.
Whether you are sitting in your car between errands,
Or have stolen a few minutes during your lunch break,
This time is yours.
Find a comfortable position.
You don't need to be seated perfectly straight or cross your legs in any particular way.
Simply allow your body to be supported.
Close your eyes gently or soften your gaze downwards if you prefer to keep them slightly open.
Before we start our effortless meditation,
I'd like you to plant a phrase in your mind that you can return to later to bring you back to being.
It can be as simple as just be,
Or I am present.
Or it can be the feeling of how air enters your nostrils.
Effortless meditation is about four Rs.
Resting,
Roaming,
Realizing,
And returning.
Resting is where we begin.
Simply allowing ourselves to be without trying to achieve anything specific.
Your mind doesn't need to be empty or calm.
Just resting and being is good.
Roaming accepts that your mind will wander and that it is completely natural and okay.
Your thoughts might drift to your to-do list,
Worry about the kids,
Replay a conversation from work,
Or jump to what you need to prepare for dinner.
This isn't a problem to fix.
It is simply what minds do.
Realizing is that gentle moment when you notice your mind has wandered.
There is no judgment here,
No frustration or effort.
Just a soft recognition.
Oh,
I'm thinking about something else again.
And returning is that smooth,
Seamless act of guiding your attention back to the present moment,
Be it your breath or the phrase you chose at the start.
These four Rs will naturally cycle throughout our practice today.
Sometimes you'll rest for longer periods.
Sometimes you'll find your mind will roam frequently.
Both are okay.
So now let's begin and take three natural breaths in,
Not changing anything about them.
Just noticing the simple act of breathing in and breathing out.
Allow your breath to find its own rhythm and rest in the sensation of breathing.
Perhaps the coolness of the air entering your nostrils and the gentle rise and fall of your chest and belly.
Or simply the gap between breaths.
When your mind roams to thoughts of schedules,
Responsibilities or anything else,
Simply realize that this has happened and gently return to your breath or your phrase.
No effort needed.
Just a gentle kind of redirection like guiding a child back to bed with love rather than frustration.
Now I'm going to give you a few minutes of quiet space.
And during this time,
Continue to practice the four Rs.
Rest in your breath or simply your being.
And when you realize your mind has roamed,
Gently return to your breath or your phrase.
And remember there is no perfect way to do this.
There is no right or wrong or expectations.
Every moment of noticing and returning is the practice working beautifully.
Gently and softly begin to bring your attention back to the sound of my voice.
And now gently bring the attention to how your body is feeling.
Starting from the top of your head and simply scan through your shoulders.
Your belly,
Your thighs and your feet.
Take a moment to appreciate this body that does so much for you.
Even when you're tired,
Stressed or overwhelmed.
When you're ready,
Bring some movement into your fingers and your toes.
And take a deep breath in with a big stretch if that feels good.
Now with your eyes,
Slowly open them.
Letting some light in gradually.
I want to thank you for joining me in this meditation today.
And remember to save this guided meditation so you can easily return to it when you need a moment to just be with yourself.
I wish you well with love.
