Begin by finding a comfortable space where you won't be disturbed for these few minutes.
You can be seated or lying down,
Whatever feels right for you today.
Take a deep breath in,
Hold it for a second and let it go.
As you exhale close your eyes gently.
This is your signal to the world and more importantly to yourself that you are creating a sanctuary of peace within.
Now bring your focus onto the sensation of the breath.
Feel it as it comes in,
Fills your lungs and goes out.
Let the breath be natural without trying to control or alter it in any way.
I want you to imagine your thoughts as clouds in the sky passing by.
Each cloud carries a thought,
A feeling,
An emotion.
As these clouds float by try to observe them without judgement.
Remember there are no good or bad thoughts,
They are simply thoughts.
Now ask yourself gently,
What wants my attention now?
It could be a physical sensation,
An emotion or a thought.
Whatever it is acknowledge it without judgement.
Simply allow it to be present.
As these thoughts or feelings present themselves I invite you to label them.
Think of it as a thought,
Feeling,
If it's an emotion or a physical sensation.
This act of labeling helps to develop a mindful awareness of what's happening in the present moment.
You may notice a critical voice arising,
Your inner critic.
It might be commenting,
Judging or analyzing.
It's ok.
It's just another cloud floating in the sky of your mind.
Label it critic.
Give it space to be.
Don't engage with it.
As these clouds pass by remember to return your attention to your breath,
To the physical sensations of being here in this present moment.
Let this act of focusing on your breath serve as your anchor,
Grounding you in the present moment.
Now let's set an intention for the rest of the day.
It could be as simple as being more present,
More aware or perhaps it's something specific to your day.
Take a moment to visualize this intention.
See it manifesting throughout your day.
As we prepare to conclude this meditation take a moment to thank yourself for taking this time,
For making space,
For awareness,
For mindfulness.
Now bring your attention back to your breath.
Deepen your breath,
Feel your body,
Wingle your fingers and toes,
Gradually bringing movement back.
When you feel ready you can gently open your eyes.
Remember your breath and this sense of calm are always with you,
Ready to be assessed whenever you need them.
Go forth with your intention in your heart and have a wonderful rest of the day.
