Welcome to this meditation looking to create peace and positivity.
Please make yourself comfortable,
Close your eyes and begin to start this meditation.
As you sit here,
Let yourself sink into a feeling of peacefulness.
Try not to hold on to any thoughts of the past or pull at any thoughts from the future.
Tell your mind,
Right now we are here for a reason.
Together we will see silence and release peace.
Focus on the present moment.
To do this,
Notice the sounds that might be popping up around you.
Let them rise and fall.
Pay some attention to the feelings or noises in your body.
Witness the things that naturally happen around you and inside you.
To encourage the mind in being as cooperative in this moment as possible,
We ask for its help.
Repeat three times after me in your mind.
We are now focusing on the present moment.
Gatekeeper,
Please help me to stop any unneeded thoughts.
We are now focusing on the present moment.
Gatekeeper,
Please help me to stop any unneeded thoughts.
We are now focusing on the present moment.
Gatekeeper,
Please help me to stop any unneeded thoughts.
And now continue to focus on anything that might come up in the present.
Relax in this simplicity.
All there is for you to do right now is to notice what's already here.
Just watch,
Listen,
Feel.
This is mind.
.
.
Continue this mindfulness.
You can now begin to focus your mindfulness on your breathing,
Wherever you feel it most vibrantly,
Whether that be in your abdomen,
Through the nose or maybe nowhere in particular at all,
Just entering and leaving the body as it always has and always will.
Try if possible to let the breath do what it will,
Be the spectator as if watching yourself breathing through a car window.
Witness as the breath is either inhaling or exhaling and whether it seems short or whether today it seems quite long.
Lightly,
Again we ask our mind for its cooperation.
Gatekeeper please help me to focus on my breathing in the present moment and to stop any unneeded thoughts.
Gatekeeper please help me to focus on my breathing in the present moment and to stop any unneeded thoughts.
Gatekeeper please help me to focus on my breathing in the present moment and to stop any unneeded thoughts.
Continue to observe this breathing as it happens.
Please help me to focus on my breathing in the present moment and to stop any unneeded thoughts.
Gatekeeper please help me to focus on my breathing in the present moment and to stop any unneeded thoughts.
Please help me to focus on my breathing in the present moment and to stop any unneeded thoughts.
Gatekeeper please help me to focus on my breathing in the present moment and to stop any unneeded thoughts.
Please help me to focus on my breathing in the present moment and to stop any unneeded thoughts.
Trust in the process.
At this point we expect nothing,
In expecting nothing we are taking steps in letting go and creating peace.
Please help me to focus on my breathing in the present moment and to stop any unneeded thoughts.
To take your attention of the breath just a little further we begin to focus on full sustained attention of the breath.
Here instead of just witnessing the breath going in and out try to stay with the breath in every moment from the very point you feel it entering your body as it expands your chest and you feel it replenish even your fingers and toes to the point at the top of the breath when there might be a millisecond where it is held before the out breath begins and then follow the out breath with the same full detail.
Please help me to focus on my breathing in the present moment and to stop any unneeded thoughts.
Continue this mindfulness.
Thank you.
Thank you.
Thank you.
Thank you.
Take this peace,
Positivity and awareness with you into the next thing you do and with you for the rest of the day.
Namaste.
Have a great day.
And I'll speak to you and see you soon.
