Welcome to this short guided meditation designed to help you cultivate more presence through your day whenever you need.
You can do this meditation at any time,
At any place where you are able to take a moment to settle into a comfortable seated position with no distractions and close your eyes allowing your body to relax.
So when you're ready,
Let's begin.
Now gently close your eyes and bring your awareness to your body.
Feel the rise and fall of your chest with each inhale and exhale and give yourself a full permission to simply be here in this moment.
On your next exhale,
Let all the air out and on your next inhale take one deep breath in.
Hold it for just a second and open your mouth to breathe it out.
Another one.
On your next inhale,
Take a deep breath through your nose all the way to your lower belly.
Hold and exhale with your mouth open.
Repeat this one more time and return back to your normal breathing after it.
As you breathe,
Allow yourself to sink deeper into this stillness.
Let go of any tension in your face,
Relaxing even the smallest muscles.
Relax your forehead,
Your jaw and your tongue and release any possible remaining facial expression.
Feel your chest expand with every inhale and with every exhale feel your shoulders drop and your belly soften.
Be aware of your arms resting comfortably on your lap or on your thighs and notice the gentle heaviness of gravity pulling you down,
Keeping you grounded.
Moving downward,
Release any excess tension in your pelvic floor and hips and feel your thighs heavy,
Warm and grounded.
Relax your legs and feet all the way to your toes and become aware of the new sense of presence in this moment compared to when we started.
Now allow yourself to go deeper and deeper into this relaxed state of awareness.
Stay in this state with your eyes closed,
Fully aware of your breath and whenever a thought or any bodily sensation comes up,
You can notice it and softly let it go,
Bringing your awareness back to your breath.
Stay present with me and go deeper.
There is nothing else you need to be or do in this exact moment.
Honor yourself and dedicate this time to keep yourself company,
Tuning in and saying hello to all parts of you.
The parts of you that you might have not been aware of,
The feelings,
Thoughts and emotions that may rise,
To the parts of you that might have been more dominant lately and also to those parts of you that you might have been ignoring in the past.
It's all okay.
There is nothing you need to worry about or take care of right now.
Remember how it feels to be in your body.
Remember how it feels to be present with yourself.
Remember how it feels to be you.
Allow yourself to go deeper and recognize that as long as you keep cultivating this connection with yourself,
You'll always find your way.
You'll always know what to do.
Only you can know what's right and best for you.
Stay present in this feeling for a moment with yourself.
Now,
With your eyes still closed,
Cross your arms in front of your chest,
One arm on top of the other and bring your hands to touch the opposite shoulders.
Reach even further,
Aiming to touch your shoulder plates with your fingertips.
Now,
When was the last time you gave yourself such a big hug?
You can stay here as long as you want and feel whatever comes up.
Is there anything that you'd like to tell yourself right now?
Good.
And when you're ready,
You can bring your awareness back to your body,
Slowly releasing your arms and gently open your eyes and come back to the world around you.
