Welcome to this concise,
Grounding meditation.
It has been designed to offer you maximum relaxation,
Alertness,
And presence when you don't have much spare time or just feel like checking in with the present moment.
Find a comfortable position for this meditation.
Maintain a comfortable,
Straight back.
Then gently close your eyes and mouth.
I'd like to start with a quote from Eckhart Tolle.
If your mind carries a heavy burden of past,
You will experience more of the same.
The past perpetuates itself through lack of presence.
The quality of your consciousness at this moment is what shapes the future.
Check in with the body,
Whether you're standing,
Sitting,
Or lying down.
Your breath is relaxed and natural,
And you're just noticing how the body is in this present moment.
Allow your awareness to gather around your body.
Notice any physical sensations that can arise.
Lightness,
Heaviness,
Movement,
Contact,
Pressure,
Restfulness,
And restlessness.
Temperature,
Moisture,
Buzzing or tingling.
Without trying to change anything,
Just observe your body.
With one hand on your chest and the other on your belly,
Take a deep breath in.
You want the hand on the belly to rise higher than the one on the chest.
Notice movement in the belly as you breathe in and out.
When you breathe in,
You can make a mental note of love.
When you breathe out,
You can make a mental note of release.
If you find yourself distracted by the inner or external worlds,
Just gently place your attention back on the breath.
When you breathe in,
You can make a mental note of release.
You're in a state of relaxation and openness.
You're in a state of being receptive again.
Here you can receive the natural benefits of simply being alive and conscious.
When you breathe in,
You can make a mental note of release.
Try to allow a smile to grace your beautiful face.
Be genuine and honest with it.
You may feel like smiling for just being here and taking the time to be present.
You may feel like smiling because it feels good to smile.
It opens our hearts,
Minds,
And the senses when we smile.
Breathe in,
Breathe out.
Breathe in love.
Breathe out tension.
Breathe in love.
Breathe out tension.
Breathe out tension.
Breathe out tension.
Your awareness is expanding.
The present moment is expanding.
You're becoming more receptive to the basic goodness of life.
You're becoming more and more untangled and less and less caught up in anything.
You're simply being right here,
Right now.
Everything that you perceive is within your ability to be present.
The more your presence expands,
The more comfort you have to greet all that life offers.
To be intensely present is a relaxing and opening sensation,
Not one of constriction or force.
With time and energy,
This practice will improve presence of mind,
Body,
And soul.
There are no ordinary moments.
Every moment is a chance to be extraordinary.
Every moment in your life is a golden opportunity to enjoy being a part of the wonderful and miraculous thing happening all around you that we call life.
Gently open your eyes,
Adjusting and welcoming your awareness to the external world again.
And as you move into the rest of the day or night,
Notice if you can instill any of this open,
Alert,
And relaxed presence into other moments.
Namaste.
