Hello and welcome to this meditation.
My name is Yelena Fu.
Today's meditation is Me-Time Meditation.
I invite you to let go of everything,
Devote this time to yourself,
Be present in the moment and relax.
Find a quiet and comfortable place where you won't be disturbed for a while.
Sit on the chair,
Cushion or floor,
Whatever feels good for you.
Straighten your back,
Rest hands in your lap,
Palms facing up.
Notice your shoulders,
Neck,
Jaw,
Your face.
Slightly lower your chin.
Take one deep breath in and exhale slowly.
You may close your eyes.
Let's begin with a short visualization for this practice.
Imagine that you are back home after a day of work or school.
It was a long,
Hard but very good and successful day.
You managed to complete all the tasks and everyone was satisfied.
You are satisfied.
There is nothing left to do.
You may let go of your work.
You have also done everything for your home and family.
You can have this time for yourself.
There is nothing left to do at this moment.
You made the plans for the day ahead,
Scheduled all the necessary things.
You may put all the plans to-do lists aside.
They do not need your attention now and you may return to them later.
This time is for you only.
There is nothing and no one that needs your attention.
There is no past,
No future,
Just this present moment.
Relax in being here and now.
Let go of everything that is still maybe lingering in your mind.
Plans,
Lists,
Job,
Worries,
People,
Problems.
Just stay present.
Keep your mind open to everything.
Relax whatever comes to your mind but don't attach to it,
Don't engage it.
If there are still a lot of thoughts,
Just notice them and let them go.
If some emotions come up,
Notice them as well but do not engage and let them go.
If some sounds or sensations reach your awareness,
Notice them and then empty your mind,
Let them go.
Allow your mind to be completely open and free.
Stay in that open space of your mind for the next one minute.
I will keep the time.
It's been one minute.
For a few moments now,
Bring your attention to your breath and observe its flow.
Notice the breath in your body,
Moving your shoulders,
Chest and stomach.
Now,
Bring your focus back to your body.
Notice your body posture,
Where you are,
Where you're sitting.
Notice your surroundings.
Feel free to stay here for a few more moments or gently wiggle your toes and fingers and open your eyes.
Continue with your day.
Thank you for being here.
Namaste.
Thank you for having me.
