Begin by finding a comfortable posture,
Whether seated or lying down.
Close your eyes gently,
Allowing your attention to turn inward.
Let your awareness settle on your breath,
The natural and rhythmic inhalation and exhalation.
The ancient meditation technique practiced by the Stoics invites you to focus your mind on the simple act of breathing.
Feel the cool air entering your nostrils as you inhale,
And the warm air leaving your body as you exhale.
With each breath,
Let go of the past and the future.
Feel the cool air entering your nostrils as you inhale,
And the warm air leaving your body as you exhale.
With each breath,
Let go of the past and the future.
This moment,
Right now,
Is all that exists,
For it is the only moment within our control.
The past is but a memory,
And the future is uncertain.
The present is where your life unfolds,
Where you can make choices and take action.
As you continue to breathe,
Become aware of the sensations in your body.
Feel the gentle rise and fall of your chest with each breath.
Notice how your body is supported by the surface beneath you.
Be fully present in your body,
Grounding yourself in the here and now.
In this moment,
There is freedom.
The past no longer binds you,
And the future has yet to unfold.
You are free to choose your thoughts,
Your actions,
And your reactions.
Let go of any worries or regrets.
They have no power over you in this present moment.
Your mind is clear,
Like a still pond,
Reflecting the beauty of the world around you.
In this moment,
There is peace.
Let the tranquility of the present seep into your being.
Release the need to control or change anything.
Accept this moment with all its imperfections and uncertainties.
It is in this acceptance that you find peace.
Your breath,
Like a steady anchor,
Reminds you of the constancy amidst life's ever-changing tides.
In this moment,
There is gratitude.
Be thankful for the simple miracle of breath,
For the sensations in your body,
For the awareness that allows you to experience this meditation.
Gratitude opens your heart and fills you with a profound sense of contentment.
As you continue to breathe,
Imagine a bright light at the center of your being.
This light represents your inner wisdom,
Your connection to the universe.
With each breath,
Allow this light to expand,
Filling every corner of your being with its radiant energy.
In this moment,
You are complete.
You lack nothing.
You have everything you need within you.
Embrace your inherent wholeness and let go of any sense of lack or inadequacy.
You are enough,
Just as you are.
In this moment,
You are complete.
You lack nothing.
You have everything you need within you.
Embrace your inherent wholeness and let go of any sense of lack or inadequacy.
You are enough,
Just as you are.
Now slowly bring your awareness back to your breath.
Feel the gentle rhythm,
The steady flow of life within you.
As you prepare to return to the external world,
Carry the power of the present moment with you.
Remember that in each breath,
You have the opportunity to embrace life fully,
With awareness,
Freedom,
Peace,
Gratitude and a profound sense of completeness.
When you are ready,
Gently open your eyes,
Re-entering the world with a renewed sense of presence and purpose.
