Today,
We focus on bringing ourselves fully into the present moment.
This is a time to let go of distractions,
Release worries about the past or the future,
And anchor ourselves in the now.
Now,
Find a comfortable position,
Either sitting or lying down,
And gently close your eyes.
Take a deep breath in through your nose and exhale slowly through your mouth.
Feel your body starting to relax.
Bring your attention to your feet.
Notice where they touch the ground or rest.
Feel this connection to the earth,
And maybe imagine roots extending from the soles of your feet,
Grounding you deeply into the earth.
Now,
Move your awareness up through your legs,
Your hips,
And your torso.
Feel the strength of your body supporting you.
Notice your hands,
Your arms,
And shoulders.
Allow them to soften and release any tension.
Finally,
Bring your attention to your neck,
Your jaw,
And your face.
Let every part of you relax.
And now,
Bring your awareness to your breath.
Notice the cool air as you inhale through your nose,
And the warm air as you exhale.
Don't try to change your breath,
Simply observe it.
With each exhale,
Feel yourself drawing in calm and peace.
And with each exhale,
Let go of tension and anything that no longer serves you.
Now,
If your mind begins to wander,
Gently guide your attention back to the rhythm of your breath.
Inhale and exhale.
There's nowhere to go,
No place to be,
Just this moment,
Right here,
Right now.
Let's bring our awareness to a few of your senses,
To fully immerse yourself in the present moment.
Starting with your sense of touch,
Feel the weight of your body on the chair,
Or the floor,
Or the bed where you're sitting,
Or lying.
Notice the texture of your clothing,
Or the air on your skin.
And now,
Shift to your sense of hearing.
What sounds can you hear around you?
Don't judge them,
Just notice them,
Allowing them to come and go.
And now,
Move to your sense of smell.
Take a deep breath in.
Are there any scents in the air?
They may be subtle,
There may be none at all.
Simply notice.
As you connect to each sense,
Remind yourself that this is the only moment that exists,
And you are fully here within it.
Now,
I want you to softly or silently repeat this affirmation to yourself.
I am here,
I am now,
I am safe,
I am present.
With each repetition,
Feel yourself beginning to become more anchored in the moment.
Let the words settle into your mind and body,
Creating a sense of peace and stillness.
I am here,
I am now,
I am safe,
I am present.
Take a deep breath in,
And fully exhale.
When you're ready,
Gently wiggle your fingers and toes,
Bringing awareness back to your body,
And take one more moment to thank yourself and the universe for this time of presence and mindfulness.
When you feel ready,
Slowly open your eyes and allow yourself to feel the peace in your body,
Mind,
And soul.
