Hey there,
Welcome,
And not just welcome to this meditation,
But also welcome to your environment where you are right now,
To this space,
To this moment.
Let's go ahead and get started by ensuring that you are in a safe place,
That you can sit or stand,
Maybe even lie down in a position that's both comfortable and supportive.
Allow the eyes to close,
And just allow your awareness to drop into your body.
Just noticing the points of contact between your body and the surface beneath.
Noticing the sensation of the surface holding you,
Supporting you,
Perhaps even cradling you.
Allowing the awareness to drop into these points of contact.
And allowing them to be just as they are.
Seeing this as your space,
As your landing zone.
And moving the attention from these points of contact to your breath.
Seeing how the chest rises and falls with every in-breath and out-breath.
Perhaps even noticing any pleasant sensations,
Or maybe not even that pleasant,
They're just there.
Perhaps this is quite neutral for you.
It doesn't matter.
Just watching the breath,
Allowing it to be just as it is.
And when the mind wanders,
That's okay.
Gently inviting it back.
Back to the breath,
Back to the overall sensation of the body being here at this moment.
You may notice the rhythm of the breathing change just a little bit.
As you're lying here it may slow down.
It may just stay the same.
The breath is always changing,
Speeding up,
Slowing down.
Whatever it needs to adjust to our needs,
What we're doing in the present moment.
And we just allow it to be the way it is.
Just for now anyway.
And now taking a moment to pause and offer yourself some gratitude.
This may sound a little odd,
But if you think about it when someone thanks you or when you thank someone else,
How nice that feels.
Why not do that for yourself now?
There's nothing wrong with this,
Nothing weak about this.
In fact,
It's quite strengthening.
So go ahead and take a moment to say thank you to yourself.
And if it helps,
Placing a hand over your chest,
This releases oxytocin,
It's a bonding hormone.
And it creates a feeling of closeness,
Of love.
And beginning to open the eyes once again,
Becoming aware of the sounds,
The sights around you and how it feels just to be here right now.
Maybe noting how differently you feel now as compared to before.
And here you are having made your soft landing,
Ready to do whatever it is next in your day today.
Maybe even sleeping.
Whatever you need to do now,
Recognize that you're here,
That you're present,
And that you're ready to take on whatever you need to do now.
