Greetings and welcome.
My name is Lakshmi Del Sesto and I'll be guiding your meditation today.
Please begin in a comfortable upright seated position and either start by closing your eyes or turning your gaze downward and softening your focus.
Allow your awareness to turn towards your body.
Begin a scan from head to toe just noticing if there's anywhere you feel tension and by bringing your gentle awareness to these places perhaps they will soften and release even if just a little bit.
Bring your awareness to the space between your eyebrows and allow your brow to relax.
Notice if you're holding your shoulders and gently whisper to them that it's okay to soften and release.
Breathing now,
Breathing through your torso down into your hips all the way through your legs and your feet.
Noticing how what you're sitting on is holding you be it a chair,
The floor,
A couch.
Noticing how what is beneath you is supporting your body,
Supporting your legs and your hips,
Your torso.
Noticing how the ground is holding you,
How it has you and notice if that allows you to relax a little more.
Bringing your awareness now to your breath again.
Just noticing how you breathe in your body.
You might be aware of it in your chest,
How your chest or your belly is rising and falling or you might notice the feel of air or you might notice that it's cool on the inhale warm on the exhale.
This is your anchor,
This breath.
Noticing this breath and how it's moving in your body right now anchors you into the here and now.
Helps you become present to this room,
This body,
This heart,
This moment.
Just noticing the anchor of the breath rising and falling,
Breathing you in and out.
If you notice your mind wandering,
Just be gentle.
This is what the mind does.
It's not a problem,
It's just like a child that maybe needs a little redirection.
You can gently bring your awareness back from the thinking mind to your anchor,
The breath.
Again noticing the rising and falling of your chest.
This wandering of the mind can happen a thousand times in a meditation or throughout the day but every time we pause and bring our awareness back to our anchor,
The breath,
We make a change.
We begin the process of coming home.
Gently opening your eyes.
Remember this breath as you open your eyes and allow the room to come into you.
You may want to remember this throughout the day even if you take one moment or even just a few seconds to pause or whatever your activity is and remember your breathing.
Noticing the rising and falling of your chest or your belly.
This will bring you into the present moment.
This moment right here,
The present second and if you do that a few times throughout the day you're on a very strong journey to returning home.
Have a beautiful day.
