In our day to day lives,
Our minds are often agitated,
Dissipated and distracted.
We are in many places at the same time,
And always restless,
Either thinking about the past or the future.
Our minds get so distracted that we forget completely about ourselves.
We are so distracted that we are barely conscious that we are here,
Breathing.
So let's take this moment to remember ourselves,
To be fully present with ourselves like we never had before.
Sit in a comfortable posture,
With the back straight and upright,
Keeping the head,
Neck in alignment with the spine.
Keep the chest open,
With the shoulders back and relaxed,
Away from the ears.
The chin is parallel to the floor,
Slightly tucked in.
You can rest your hands on your thighs or knees,
In whichever way is more comfortable for you.
Allow the body to relax and to become completely still.
Now imagine that you are collecting the scattered mind from all different places,
By detaching from the external world and bringing the mind piece by piece,
Right to the place where you are sitting.
Letting go of the past,
Letting go of the future,
Letting go of all your worries and attachments,
Simply be fully aware of yourself sitting in this posture.
Be aware of your whole body from head to toes,
Toes to head.
Fill up,
Your entire body with your awareness.
Fill up,
Your entire body with your presence.
You can mentally repeat,
I am fully present with myself.
I am fully present with myself.
As you enjoy the brightness of your own presence,
Allow the body to relax,
Relax the forehead,
Relax the facial muscles,
Relax the neck and shoulders,
Allow the whole body to relax.
With the body,
Completely relaxed and still,
Continue with awareness of your own presence,
Within the boundaries of this physical body.
I am fully present with myself.
Eventually,
The mind will start to get distracted.
This is completely normal.
Do not try to resist the distracting thoughts.
Instead,
Observe the thoughts as a witness,
Acknowledge their presence and gently bring the awareness back to yourself.
You can mentally repeat,
I am not my thoughts,
I am not my thinking process.
I simply observe my thoughts as a detached witness,
Without getting identified with them,
Without getting attached to them.
I am fully present with myself.
I am fully present with myself.
To help the mind stay present and to allow the mind to relax,
While you continue with the awareness of your own presence,
You can observe the natural movement of the breath in the body.
Notice how the belly expands as you breathe in.
Notice how the belly contracts as you breathe out.
The breath is completely natural,
Effortless,
Slow and relaxed.
You are fully aware of yourself and fully aware of the slow movement of the breath.
I am fully present with myself.
I am trying to maintain this level of awareness,
This level of presence.
Slowly,
Bring the palms of the hands together in front of the heart,
Spreading the benefit of this meditation in all directions and for all beings.
May all beings be happy,
May all beings be free from illness,
May all see what's positive and beautiful,
And may all be free from suffering.
Om,
Peace,
Peace,
Peace.
Slowly,
You can open your eyes.
