Welcome to another stress fit meditation.
This guided sitting meditation will help you restore your inner balance by bringing you back into alignment with the present moment.
Learning how to simply be is an art that we must relearn as we have lost our way to the stressful demands of our everyday lives.
When we are born,
We are perfectly present,
In harmony with our true nature.
As we get older,
Our experiences shape and define our minds by building programs that make up our personality.
If our experiences are stressful or demanding,
Our programs can create anxiety and worry,
Contaminating our spirit with toxic energy.
In this meditation,
Allow yourself to switch from the usual mode of doing to a mode of non-doing,
Of simply being.
As you allow your body to become still,
Bring your attention to the fact that you are breathing.
I ask you now to be present with your breath,
And become aware of the movement of your breath as it comes into your body and as it leaves your body.
Not manipulating the breath in any way or trying to change it.
Simply being aware of it and of the feelings associated with breathing.
Now,
Feel your posture.
Ensure your spinal column is erect,
Expand your chest and roll your shoulders back.
Bring a nice straight back throughout this practice.
Take a few moments to sink deeper into your position.
Like a statue,
Embrace this posture.
Experience body posture becoming steady and still.
Now breathe into your belly by pushing your abdominal region out.
Observing the breath deep down in your belly.
Feeling the abdomen as it expands gently on the in-breath and as it falls back towards your spine on the out-breath.
Being totally here in each moment with each breath.
Nowhere to go,
Nowhere to be,
Just simply be with your breath.
It's perfectly natural that your mind will wander off into thoughts.
When you notice that your attention is being consumed by thought process,
Without judging yourself,
Bring your attention back to your breathing and simply be.
Total acceptance of this moment.
Simply with each breath from beginning to end.
What does your breath feel like?
Every time you find your mind wandering off of the breath,
Gently bring your attention back to the flow of your breathing.
With each exhale,
Let go of something.
Let go of your thoughts.
Let go of your emotions.
With each breath,
You let go of your past,
Allowing your presence to shine through.
Bring your breath to help you tune into a state of relaxed awareness and stillness.
Now expand your awareness to the sensations within your body.
Feeling your body from head to toe and becoming aware of all the sensations in your body.
Being here with whatever feelings,
Whatever sensations rise up.
Just be in this moment without judgment.
Just being fully present,
Fully aware of whatever you're experiencing.
Just an effortless noticing of your body.
Being mindful of all physical sensations.
You're not trying to change anything at all.
Pure acceptance of this moment,
Here and now.
Breathing in the essence of presence.
Breathing out the unneeded stress.
Whenever you notice your attention has wandered off,
Just simply bring it back to your breath.
Anchor your attention in your body as you embrace this moment.
Timeless.
Boundless.
Formless.
Just simply being.
Simply sitting.
Moment to moment.
Being fully present.
Now expand your awareness to your thoughts as they appear into your mind.
Allowing your breath to naturally take place in the background.
Just simply observe your thoughts.
There is no need to identify or attach your attention to any thought process.
You possess the power to control your attention.
Thoughts cannot take your attention when you are aware.
Thoughts are trivia in this moment.
You are in full control.
Your awareness is growing into a spacious level of presence.
Allow your thoughts to appear in your field of awareness.
Simply watch,
Observe and witness them as clouds passing by in your field of awareness.
Thoughts appear,
Then they disappear.
Keep your attention in a state of awareness.
Keep your attention in a state of awareness.
Thoughts are not self-employed.
You are the employer of thoughts.
Just simply be in this thoughtless state of grace,
Allowing your presence to shine.
All your tension is melting away.
A new energy is igniting within your being,
Rejuvenating every cell in your body.
If you find your attention being pulled away by thoughts,
Just allow it to be.
Watch,
Observe and witness.
All your tension is melting away.
