Good morning.
To begin this meditation,
You can start by sitting comfortably or simply laying down to relax.
Take a deep breath in and let it out and allow yourself to let go of any stress that you've been feeling.
Let go of any tension in your shoulders or in your neck.
Allow your breath to return to normal.
Simply bring your awareness to what it feels like to breathe right now in this moment.
Notice the physical sensations of breathing.
Wherever that physical sensation of breathing is the most vivid for you,
Place your awareness there.
You might feel it most in your abdomen.
You might feel it in your chest or in your nose.
Wherever that sensation is the clearest,
Simply place your focus there now.
Experience the inhale and experience the exhale.
Experience the in-between.
Each time you notice that the momentum of your mind has drawn your awareness away from your breath,
Simply and gently place your attention back.
You might find it helpful to say quietly to yourself the word inhale each time you inhale and exhale each time you exhale.
By silently saying these words,
You draw your attention back to your breath.
If your mind wanders,
Simply notice when it does and with compassion and love for yourself,
Acknowledge and accept that your mind has wandered a bit and bring your awareness back to the physical sensation of breathing.
Observe each breath as though it's your first breath you've ever taken.
This is an opportunity to pay attention to this present moment.
Simply notice and feel what it feels like to breathe in the here and now.
Allow yourself to explore this moment,
To be curious about this moment,
To allow your breath to open up the doorway to this moment.
And as you prepare to come out of this meditation,
Notice how you feel in your body.
Take a moment to feel the feelings of presence.
Take a moment to experience it fully.
Offer yourself gratitude for taking the time to be present and carry this feeling with you throughout your day.
May you be present.
May you be peaceful.
May you be gentle on yourself today.
Namaste.
