Take a moment now to bring your attention to your breath,
Let everything else go for just a little while and gently center yourself on the simple rhythm of your breathing.
Begin to tune into your body and notice how it feels.
Not trying to change anything or fix anything,
But just observing.
Bring your full awareness into your body,
Breathe into it and just be with it.
You might say to your body,
Softly and sincerely,
I see you,
I'm here.
Let yourself feel like a loving witness,
Just watching with care and kindness,
You're not here to fix anything,
Just to be present.
Let your awareness wrap around your body like a warm embrace.
If there's discomfort or pain,
Acknowledge it,
Breathe into that space,
Gently and without resistance.
Now shift your attention to your emotional state.
Notice what you're feeling,
No need to name it or judge it,
Just feel.
Let your emotions exist as they are and breathe down into your body through these feelings.
Welcome whatever comes up,
Let it be.
You're the one observing all of this,
Holding space for it all.
And now turn that same loving awareness towards your thoughts.
Notice what's going on in your mind.
Maybe there's a voice commenting on this very practice or maybe something else,
That's okay,
Just notice it.
Breathe through it too.
Let go of trying to control your thoughts,
Accept them and breathe.
Mind,
Heart and body centered and connected in this moment.
There's nothing you need to do,
Just observe,
Accept and breathe.
This is your center,
This still,
Aware space within you.
From here,
Simply love whatever arises,
Breathe into it and let it pass through you.
Remember you are not your thoughts or your emotions or even your body,
You're the one who is aware of them,
The loving observer,
The light behind it all.
And now gently bring your focus to the part of you that chose to be here.
Somewhere inside you,
You made the decision to show up,
To take this time for this meditation.
Feel that choice,
Feel that will.
You could have done anything else but you chose this moment and this choice is powerful.
That's your will in action,
The part of you that shapes your life.
Send it some gratitude.
You choose your path,
The people around you and your way of being.
This will,
This intention to be fully yourself,
That is something to honor.
Take one last deep breath and slowly bring yourself back,
Noticing your body on your chair or your seat and gently beginning to open your eyes.
