Hello and a huge welcome to this meditation to focus on the present moment and letting go of past and future worries.
Find a comfortable position,
Either sitting upright with your spine gently elongated or lying down,
Allowing your body to fully relax.
Let your hands rest gently in your lap or by your sides.
Close your eyes or soften your gaze.
Allow the sounds around you to fade gently into the background.
Take a deep breath in and a long,
Slow breath out.
This is your time to simply be.
Let's begin.
Bring your attention to your breath.
Notice the gentle rise and fall of your chest.
There's no need to change anything.
Just see what you notice.
Inhale through the nose.
Exhale slowly through the mouth.
Feel the air entering and leaving.
Let your breath be your anchor,
Guiding you into the present moment.
With each exhale,
Release tension.
Let go of the need to do,
To fix or to remember.
Just breathe.
Now gently bring your attention to the top of your head,
Noticing any sensations there.
Slowly move your awareness down to your forehead,
Your eyes,
Your cheeks,
Relaxing each area as your attention moves.
Feel your jaw soften.
Bring attention to your neck and shoulders.
Let them drop,
Releasing any weight you may be carrying.
Continue scanning slowly through your body.
Arms.
Hands.
Chest.
Belly.
Back.
Thighs.
Knees.
Calves.
Feet.
Notice where you're holding tension and allow it to melt away.
Your body is here.
You are here.
Let's begin to gently rest in the present moment.
There's nothing to fix,
Nothing to chase.
The past is simply a memory.
The future is a possibility.
But this breath,
This moment,
This is real.
Let it hold you and bring your focus back to the breath.
Feel the air entering your body.
Notice the pause between inhale and exhale.
Let yourself linger there.
You are grounded in the present moment.
In the now.
With every breath affirm,
I am here.
This moment is enough.
I let go of the past.
I release the future.
Repeat these phrases silently with your breath.
Feel them resonate through your body.
You are safe here in the now.
You are whole here in the now.
You are grounded.
Now gently invite awarenesses of the past.
If any memories or regrets arise,
Simply notice them gently without judgment.
Let them pass like clouds across the sky.
Say gently to yourself,
That moment has passed.
I no longer need to carry it.
Visualize the past as leaves in a stream,
Drifting away with each breath.
You don't need to hold on.
You don't need to relive.
Let the past flow downstream.
With each exhale,
Release the weight of what has been.
Feel yourself grow lighter.
Feel yourself come home to now.
Now shift your focus to the future.
Notice if any anxiety or what-if thoughts come forward.
And gently,
Without force,
Acknowledge them and release.
Return to your breath.
Inhale peace.
Exhale worry.
Let your future self be cared for by your present self.
Trust that being present now is enough.
You don't need to figure everything out.
You just need to breathe.
Repeat to yourself,
The future will unfold in its time.
I am grounded in this moment.
I choose presence over worry.
With each breath,
Feel yourself rooted,
Supported,
Steady,
Grounded.
Simply rest.
No effort.
No striving.
Let yourself float in stillness.
Notice any sounds,
Sensations or feelings that arise.
Let them be.
You are present.
You are still.
You are enough,
Exactly as you are.
Let yourself be here,
Fully and gently.
Breathing,
Resting,
Being.
Begin to deepen your breath.
Wriggle your fingers and toes and gently invite movement back into your body.
Bring your hands to your heart or place them gently on your chest.
Feel the heartbeat.
Feel your breath.
Take a final breath in and a long,
Slow breath out.
As you open your eyes,
Carry this sense of presence with you.
Let it guide you through your day.
And so,
If you enjoy this meditation,
I'd love you to join me again.
Have a look at my profile and follow me and I've got plenty of other tracks and courses available.
But in the meantime,
Have a wonderful day and I'll be back with you again soon.
Bye-bye.
