Settle down into the present moment and find a comfortable seat.
However you are used to meditating or however you find comfortable works,
Just make sure that your spine can be straight and long,
Not blocking any energetic flow.
For this meditation I would suggest placing your palms face down either on your thighs,
Legs or on the ground beneath you so that we can stay present,
Connected and grounded.
Take a deep breath and bring to your mind why you chose to meditate.
What is the intent with which you are coming to this present moment?
Think of that reason and honor that you took this time for yourself and for the next 10 minutes,
Simply allow yourself to be,
To be here and now,
To be in this present moment and let everything else melt away.
Bringing attention to your body and to your breath,
Start breathing more deeply,
Start breathing with intent.
Notice how the breath enters through your nose,
Fills your body up with air and releases all that no longer serves you.
Notice where you are holding in the body,
Whether that's in your shoulders or your jaw or your neck or your hands and slowly scan over your entire being,
Letting go,
Dropping into the present moment.
Breathe.
Allow things that want to come up,
To come up.
Do not judge or resist them,
Simply observe.
Let everything else go and simply be in this present moment.
Hold your awareness with your breath and simply breathe.
Breathe.
Come back to the now and let everything else go.
Bring your attention back to your breath.
Do not resist things happening inside of you or around you,
Simply allow the present moment to unfold.
Breathe.
Surrender to the now and to the present moment.
Breathe.
Breathe.
You are here,
So be here.
Be here with this moment.
Be here with your breath.
Let everything else simply fall away.
Notice your breath.
Make sure you're not holding it.
Let it flow freely.
Take a deep breath and affirm with me the connection we cultivated with the now.
Through my breath,
I strengthen my connection to the present moment.
I allow all that is happening to simply be.
The present is all there is.
I am here and now.
Reality is unfolding from this moment.
It's perfect.
It's perfect.
All is perfect.
Take a deep breath and let it all go.
All that you desire,
All that you intend already is.
Slowly come back to the present moment,
Back to your body,
Back to your awareness.
You may slowly start moving around and when you feel ready,
Open your eyes.
I hope you bring this beautiful connection with the present,
With you off the mat and into your life.
Namaste.
