Hello,
And welcome to this guided meditation.
Today we will explore the theme of attention.
Where we place our attention is where we rest our power.
When we bring our attention to anything,
We grant it power.
So where we choose to place our attention is an important decision for our well-being.
The more we notice when our attention has wandered,
The more present we are in each moment of our lives,
Because we're not ruminating about something that happened yesterday,
Or worrying about what we have to do tomorrow or next week.
We're here in this little moment that's happening right now.
Bringing attention to our experience opens insight and awareness.
It creates space to make different choices.
I invite you now to gently close your eyes or find a soft downward gaze.
You might invite relaxation to your body and mind.
Setting this gentle intention to be present with kindness in your experience.
You might allow your eyes and face to be soft.
You might loosen your jaw and relax through your shoulders.
And if it's available,
You might gently release any tension you notice in your body,
Creating space for presence.
And now you might gently begin to notice what unfolds as you quietly bring your attention to your experience.
You might notice sounds as they come and go.
The ebb and flow of the music or other sounds in your space.
Maybe you notice thoughts that are present.
You don't have to do anything with the thoughts.
You can simply acknowledge their presence and allow them space to be.
You might notice body sensations.
Maybe there are areas of tightness,
Warmth,
Or coolness.
Vibration or stillness.
You can receive the feelings and sensations of your body with kind attention.
What are you aware of in this moment?
What is happening in your body?
What is happening in your mind?
Where is your attention being pulled?
You can acknowledge any distractions with kindness and gently shift your attention back to your present experience.
And as you shift your attention to the present moment,
I invite you again to notice any sensations in your body.
Notice what it feels like to be present in your experience.
Notice what it feels like to connect to yourself moment by moment,
Allowing everything in your experience to be as it is.
And now as we close our time together,
I invite you to bring gentle movement to your body.
You might find it helpful to reflect on where your attention wandered during this practice and consider where you want your attention to be.
Thank you for practicing with me today.
