Hi,
I'm Katie Coleman.
I'm a meditation teacher here on Insight Timer,
And I'm happy to be back after some time,
Learning and growing and making mistakes and things being messy and finding my way through.
So,
Really excited to be back.
Thanks for your support and thanks for joining.
So,
Today our focus is a simple mantra,
Be here now,
And settling into the body,
Settling into the space,
Settling into the now moment.
And if you're ready,
Closing the eyes and noticing how things shift in the body as you go inward,
No judgment,
Just noticing.
And beginning to set your own pace,
Allowing your breathing to just be natural,
But maybe noticing it a bit more,
Allowing your breath to soothe you,
Quieting the nervous system,
Quieting the messages,
Quieting the thoughts,
Understanding that thoughts come and go,
Just turning the volume down a bit.
And be here now,
Allowing the mantra to wash over the body,
Maybe visualizing clean,
Clear water,
Washing down the back,
Rinsing you,
Feeling comforted,
And the clean,
Clear water rinsing the whole body,
The whole body taking away distractions and thoughts and worries,
Rinsed away.
Be here now,
And beginning to feel held in this space,
In this moment,
And supported by your breath,
Floor beneath you.
If any distractions come up,
Allowing them to rinse and fall away by clean,
Clear water,
Rinsing down the back,
Be here now,
And gently,
With ease,
Becoming slightly aware,
Staying in your meditation,
You become gently aware of the hands,
Wherever they are,
Either bringing them to touch,
Folding the hands,
Replacing the hands on either side of the body,
Enhancing your connection to yourself,
Your energy,
Sensing your own internal flow,
And just noticing any sensation that brings a feeling of flow,
And if nothing else,
Focusing in on the breath,
How it moves the body gently,
Flowing continuous motion,
Truly be here now,
And maintaining that flow state wherever you are,
If you're connected with your breath,
With your body,
Your energy,
Your spirit,
Just breathe into that,
Fully embrace your connection,
And if it's available to you,
Bringing the hands,
The arms together,
Wrapping the arms around yourself,
Giving yourself a big hug,
And hold that and enjoy that,
At least a minute if you can,
Holding,
Squeezing,
Loving yourself,
Be here now,
And if you're ready,
Just giving a little rub to the arms,
Squeeze as you release the hug,
And just gently beginning to come back,
Giving some movement to the hands or the feet,
Maybe you're ready to open the eyes,
Maybe you're ready to roll over and take a nap,
Just coming back slowly and easily,
And saying your mantra one more time to yourself before we close,
Be here now,
Taking a moment to thank yourself for taking this time,
Maybe place a hand over the heart,
And gratitude for this life,
For this body,
For this experience,
And sending it out to each other,
To the world,
To your family,
And let it thank you for joining,
Have a beautiful rest of your day,
Namaste.
