Hi and welcome to this guided meditation.
My name is Lauren and thank you for being here with me today.
We'll be doing a meditation focused around grounding yourself in this present moment.
There will be gaps of silence throughout to allow the mind to notice when it has wandered away from the present moment.
When you notice,
Direct back to the breath.
Let's begin by finding a comfortable seated position.
Have the back upright,
Spine aligned.
Relax the face above the two eyebrows,
The jawline releasing the tongue from the roof of the mouth.
Allow the shoulders to melt.
Settle in if you'd like to receive energy.
Have the palms faced upwards if you want to ground down.
Have the palms facing downward.
Notice the natural state of the body.
We won't force anything special to happen.
Simply release.
Be at ease.
Notice the natural breath.
The breath coming in through the nostrils and the breath going out through the nostrils.
Bring all the awareness to the breath.
This will be the anchor of our meditation.
The natural breath as it is.
We won't change anything about the breath.
We'll simply notice what's already there.
The breath coming in,
The breath going out.
The natural flow of the breath.
Breathe.
Breathe with awareness.
If the breath is long,
Then let it be long.
If the breath is short,
Let it be short.
Allow it to be natural and normal.
Breathe.
Breathe with awareness.
Come back to the breath.
If there are thoughts,
Allow them to fade.
Return to the breath.
The natural breath in and the natural breath out.
Have all awareness at the entrance of the nostrils.
Continue to breathe.
Breathe with awareness.
Be fully aware of each breath.
The breath coming in through the nostrils and the breath going out through the nostrils.
If thoughts come up,
It's okay.
It's normal.
Allow them to fade.
Come back to the breath.
Aware of every breath.
Breathe.
Return to the breath.
The natural breath as it is.
If thoughts come up,
Let there be thought.
Come back to the breath.
If there are sounds or background noises that come up,
Let there be sound and come back to the breath.
If there are bodily sensations that come up,
Allow them to be and come back to the breath.
We'll notice thoughts,
Sounds,
Sensations,
And allow these things to fade into the background.
Come back to the breath.
All awareness on the breath.
In through the nose,
Out through the nose.
It's okay if thoughts come up.
Return to the breath as the anchor of this meditation.
Continue to breathe with awareness.
Come back to the breath.
If the mind wanders,
It's okay.
Remain vigilant,
Aware,
Awake,
Alert.
Watchful of each breath.
In through the nostrils,
In out through the nostrils.
Bring all awareness to the breath.
If the mind wanders,
It's okay.
It's normal.
Let's return to the breath every time.
Use these moments of silence to notice.
Come back to the anchor of the meditation.
Breathe with awareness.
Be aware of the breath.
Every breath as it is.
Nothing but breath.
Everything breath.
Fully in breath.
All awareness on the breath.
If the mind wanders,
Allow the thoughts to fade.
Come back to the breath.
All awareness at the entrance of the nostrils.
Be curious about the breath.
Observe the breath as it is.
Allow these moments of silence to notice when the mind wanders and come back every time.
Continue to bring awareness to this breath.
Breathe.
Remain vigilant,
Aware,
Awake,
Alert,
Watchful of each breath.
Each breath coming in through the nose and each breath going out.
Breathe.
Breathe with awareness.
Come back to the breath.
If the mind wanders onto thought,
Allow the thoughts to fade.
Come back to the anchor of the meditation.
Aware of every breath.
Breathe.
Breathe with awareness.
If the mind wanders off onto sounds,
Allow them to fade.
Come back to the breath.
All awareness on the breath.
Breathe.
If sensations come up in the body,
Allow them to be.
Let it fade and come back to the breath.
All awareness on the breath.
Continue breathing with awareness.
Aware of every breath.
Vigilant,
Inhaling through the nostrils,
Exhaling through the nostrils.
The natural breath.
Observe what's already there.
Breathe with awareness.
And now,
At this time,
We can relax the concentration.
Release the awareness from the breath.
Allow the mind to just be.
Allow the body to settle down.
Allow thoughts to wander.
And now,
In your own time,
Whenever you feel ready,
You may slowly and gently take your time to flutter the eyes open.
And as you come back into the physical space,
I would suggest looking left,
Looking right,
Taking in the physical space around you.
Allow this awareness of the body,
Of the breath,
Carry throughout the rest of the day.
Know that when the mind wanders,
It's okay.
We can direct back to a focal point and train the mind muscles.
You have that ability to become more mindful every single day.
Thank you for practicing with me today.
Again,
My name is Lauren,
And I look forward to practicing with you soon.
The light in me acknowledges the light in you.
Namaste.
