Welcome to your guided meditation on presence.
Please take a seat or a place that allows you to be more comfortable.
Place your hands on your knees,
Either your palms down or palms facing the ceiling.
And let your elbows soften along your side body.
And feel your spine lengthen from your sacrum all the way to the crown of your head.
And do a body scan and notice if there's any tension that you're holding on to.
Wiggle your toes.
Release the tongue from the roof of your mouth.
Begin to soften your fingertips and allow yourself to get in the present moment.
Notice the rhythm of your breath.
Notice if your breath is fast,
Slow or steady.
Notice without judging your breath.
Our mind tends to move with the energy of our breath.
And we can shift the energy of our breath,
Starting in the mind.
So bring in presence.
Focus on the breath that's right here,
Right now.
Without anticipating the next breath.
Noticing the quality and state of your current breath.
If you get lost or in thought,
Come back to the present moment and your current breath.
Meditation is a tool to get access to the present moment.
And anytime throughout your day,
When you feel yourself anticipating the next step,
The next thing,
Simply return back to your current breath.
And let's close out this meditation with mindful breath.
We'll inhale for four counts.
Hold it at the top for four.
And exhale for four counts.
Let's take a cleansing breath.
Inhale.
Exhale.
And inhale for 1234.
Hold it 1234.
Exhale 1234.
And do one cycle of that four count breath on your own.
Take a deep inhale.
Exhale.
And bring your hands to heart center.
Namaste.
