Welcome to this moment.
I invite you to close your eyes and settle into a comfortable position.
You might be sitting or lying down.
Whatever you feel it's the right choice.
Begin by taking a breath through the nose and exhaling out the mouth.
Note in your mind's eye the room that you're in or maybe you're outside in nature.
For a couple of brief moments notice the sounds that are present in this place.
There might be cars passing,
Dogs barking,
Babies crying,
Neighbors talking but there are also birds singing and the wind blowing.
Whatever the sounds are,
Acknowledge their presence and let them be.
They were there before your meditation and probably they will be there after it.
They are supposed to be there.
Breathe with them.
Give them permission to fulfill their purpose the same way you let your breath fulfill its purpose.
With your deep inhale and long exhale first bring your awareness to your body.
How's your body feeling?
Is there any tension?
Maybe it is morning and you're still feeling stiff or maybe you've had a long stressful day.
For a moment acknowledge all the parts of the body that are touching the surface beneath you.
All the points that ground you.
Try with your inhale to point in your mind's eye where the tension is located and then with your exhale to release mindfully.
You can start with your feet,
Your calves,
Knees and hips.
Then go up and release any tension that might be in your belly,
Lower back,
Chest,
Upper back,
Shoulders or neck.
Then mindfully go to your head and with an inhale pinpoint any tension that might be in your head starting with the jaw,
Mouth,
Cheeks,
Your eyes and forehead.
Mindfully relax even the scalp on your head.
Take a deep breath in and exhale.
Let everything in your physical body relax into its place.
Let your breath find its natural rhythm.
Bring your full attention to each and every inhale as it enters your nostrils,
Goes down your lungs and chest and travels down your belly causing it to expand.
And then notice each and every exhale as your belly contracts and the warm air moves up through your lungs and finds its way out through the nostrils.
Allow your full attention to start flowing with your breath,
With every breath in and every breath out.
As you settle even deeper into your presence don't try to change anything about your breath.
Do not control it in any certain way.
It is what it is.
Accept this experience without giving it labels and without judging it.
Just paying attention to each and every breath in and each and every breath out.
It's possible for some thoughts to come and visit you or maybe some discomfort,
Some feelings and some emotions,
Some fear,
Sadness or maybe happiness or contentment with this moment.
Your mind will probably tell you that this experience should be different from what it is without judging or giving labels to yourself at this moment.
Just notice where your thoughts went.
Let it be for a bit and gently,
Softly guide your attention back to your breath,
Back to the inhale,
Back to the exhale.
Sometimes our minds play games with us telling us that this or that should be different.
But we can write a script in our heads for a more beautiful tomorrow and for a more beautiful today.
We can accept a situation as it is,
The same way we accept how our breath flows,
Following the breath in and out.
As you go deeper with your breath I will invite you to embrace the mantra for today.
Everything I need is within me.
My journey is my goal.
All I have to do is step one foot in front of the other.
Everything I need is within me.
My journey is my goal.
All I have to do is step one foot in front of the other.
Continue silently in your mind as you breathe naturally.
I will give you some quiet time.
Everything I need is within me.
My journey is my goal.
All I have to do is step one foot in front of the other.
Bring your attention back to your body.
Gently expand your awareness of the room or place that you're in.
Place your hands in front of your heart center in Anjali mudra.
Take a deep breath and long exhale out the mouth.
You found yourself knowing that you were never lost.
Bow down to your heart and when you are ready slowly open your eyes.
And remember everything you need is within you.
Your journey is the goal.
And all you have to do is step one foot in front of the other.
Thank you.
I wish you a vibrant peaceful day.
Namaste.
