Welcome dear friend.
Whether this is your very first time meditating or you are simply looking for a simple grounding practice,
You have come to the right place.
What we are going to do today is very easy and approachable.
It's a tool you can come back to whenever you need and eventually something you can easily do on your own.
Let's get started.
I invite you to find a comfortable position sitting upright or lying down,
Whatever feels right for your body today.
When you're ready.
Gently close your eyes.
Remind yourself there is nowhere else you need to be right now.
There is nothing else you need to do except be fully present here in this moment.
Let's begin with a few deep breaths.
As you breathe,
Allow yourself to take up space.
Don't worry about making a little sound as you inhale and exhale.
Take a slow,
Deep breath in through your nose.
Hold it for a moment and gently exhale through your mouth.
Making some noise,
Relaxing your lips Let's take another deep breath in through your nose.
Hold And release it through your mouth One last time,
Deep inhale through your nose.
Hold and let it all go through your mouth.
Now allow your breath to return to its natural pace.
You don't need to control it or force it to be deeper.
Simply let your body breathe itself and start observing the movement Notice how the air flows in through your nostrils,
Down through your windpipe and how it expands your chest On the exhale,
Feel your chest gently fall as the air leaves your body.
If you like,
You can focus on one single spot.
Perhaps the feeling of the cool air entering and leaving your nostrils or the rise and fall of your chest.
Choose one focal point and gently rest your awareness there As you sit,
Thoughts may begin to drift in,
You may think about your daily tasks,
Decisions you need to make,
Memories,
Or even underlying worries and fears That is completely natural.
Meditation is not about emptying your mind or stopping your thoughts.
Whenever you notice your mind wandering.
Simply acknowledge it without judgment.
And gently bring your attention back to your breath.
Every single time you get distracted,
Your only job is to guide your focus back home to your breath.
Now I leave you in silence to observe your breath for the next 90 seconds.
I'll see you at the other end.
Slowly bring your awareness back.
Open your eyes and try to become aware of your surroundings How did that feel?
Perhaps you felt a moment of deep peace,
Or maybe you noticed your mind moving constantly.
Whatever happened,
You did wonderfully.
You took full 90 seconds just to sit with yourself.
Remember,
Meditation doesn't need to be complex or rigid On some days,
Your mind will be quiet And on other days,
It will be full of thoughts,
And both are okay.
The magic is simply incoming back to your breath over and over again.
And the key is to show up every single day Even if you just sit for 2 minutes,
That's okay,
Just show up every single day When you are just starting out,
You can just do 2 minutes a day,
That's fine You can slowly increase this time to 5 minutes,
Then 10 minutes and ideally target on reaching 15 to 20 minutes or tired on those days still sit down with yourself even if it's just for two minutes that's all you need to do every single day to show up over and over May peace and joy be with you today.
Namaste.
