Welcome.
My name is Emily,
And I'm so glad you're here.
This guided practice is an invitation to slow down,
Reconnect,
And notice what's happening within you without judgment.
There's no right way to do this meditation.
You don't need to clear your mind or change anything.
Simply allow yourself to be present exactly as you are and let this practice support you.
Begin by finding a comfortable position seated or lying down.
Allow your body to settle into the surface beneath you.
There's no need to sit perfectly or hold yourself in any particular way.
Just allow yourself to arrive.
Gently bring your attention to your breath,
Not controlling it,
Not changing it.
Simply noticing that you are breathing.
Notice where you feel the breath most clearly.
Perhaps at the tip of the nose,
The rise and fall of the chest,
Or the gentle movement of the belly.
If you're not sure,
That's okay.
Just notice whatever you can feel right now.
As you breathe,
Thoughts may begin to arise.
Thoughts about your day,
About what you need to do later.
This is normal.
The mind is designed to think.
Each time you notice a thought,
Gently acknowledge it without judgment and return to it.
Your attention to the breath,
Not as a correction,
Just as a choice.
Yoga begins here,
Not in flexibility or strength,
But in awareness and noticing what is happening in this moment.
With each inhale,
Feel yourself becoming a little more present.
With each exhale,
Allow any unnecessary tension to soften.
You don't need to achieve anything right now.
There's nowhere else you need to be.
For these few moments,
Simply practice being here.
When you're ready,
Gently begin to bring awareness back to your surroundings.
Wiggle your fingers or toes.
And when it feels comfortable,
Open your eyes or lift your gaze.
Carry this sense of presence with you into the rest of your day.
