Hello and welcome.
I'm so glad you're here.
And let's start this meditation with a gentle smile and a little bit of gratitude.
Take a moment to thank yourself for choosing this time just for you.
This is your time,
A brief but meaningful moment to restore,
To refresh and to find the stillness within.
And remember,
There's nothing else you need to do right now.
There is nowhere you have to be.
Nothing you need to fix.
All you need to do is just be.
Together we will dissolve the noise of the outside world and with each breath,
With each inhale and each exhale,
We will invite a deep sense of calm into our hearts and step into the wisdom that lies deep within us already.
Let's begin by finding a comfortable seating position.
And when I say comfortable,
I really mean comfortable.
You don't have to sit cross-legged if that is hard on your hips or on your back.
Choose a comfortable chair,
A couch or even your bed.
Yet try not to lie down completely because doing that you might drift off into a nap.
But you are here to be present.
So settle in,
Let your spine rest naturally.
And if you need a little extra support,
Grab a cushion or two or ten.
Now,
When you're ready,
Gently close your eyes and take a moment to listen.
Notice the sounds around you.
Life is never really silent,
Is it?
Perhaps you hear the soft hum of a refrigerator,
Traffic in the distance or birds chirping.
Rather than trying to block these sounds out,
Welcome them as a natural part of this moment.
Let them fade into the background as you turn your focus inward.
And remember,
We are not seeking complete silence.
We are merging into stillness.
The noises around you are a part of life and this experience.
Embrace them as a reminder that you're fully present here and now.
To begin with,
Let's take a deep inhale through our nose and then we slowly exhale through the mouth,
Making the out breath a little longer than the in breath.
Let's do this together for about five to six slow breaths.
Feel your body soften with each exhale.
Make the exhales longer and let go of what is no longer serving you.
Allow your breathing to settle like a river flowing naturally and effortlessly.
Simply observe the rhythm of your breath without trying to change it.
Meditation is not about having an empty mind.
It's totally normal for thoughts to arise.
But it is on us to decide if we follow these thoughts or if we let them go.
Imagine you're sitting on a park bench watching people pass by.
Each thought appears,
Lingers for a moment and then moves on,
Just like the people in the park.
When a thought comes up,
Acknowledge it without judgment.
You might even gently label it and say,
This is worry,
This is planning,
This is a memory.
Once you have acknowledged it,
Let it drift away.
Another thought will come and another if you let it.
You can also try this to label your thoughts.
When you're labeling your thoughts and a positive uplifting thought emerges,
One that brings you joy or empowerment,
Gently direct it to your left side.
Decide where your heart is.
Allow that thought to stay for a moment but then let it move on,
Pass by.
Similarly,
If a thought brings stress or discomfort,
Imagine guiding it to your right side.
Recognize it and then allow it to fade away naturally.
Left,
The good ones to the left,
Discomfort,
Worry,
Fear to the right.
Take a moment to notice which side feels more present today.
Is it the left side or the right side?
But don't analyze,
Simply observe and with that we focus on our breath again.
Inhale,
Exhale,
Bring your awareness back to your surroundings.
Feel the surface beneath you,
The stillness within you.
Let that stillness linger.
You can always access that stillness that's within you and in that stillness is so much wisdom.
Whenever you're ready,
Softly open your eyes.
Thank you for taking these minutes to find your stillness.
I hope you carry this sense of calm with you throughout your day and remember that peace is always just a few breaths away.
Until next time,
Namaste.
