This is a guided meditation and environment scan to claim the present moment and be fully here now.
As we begin,
Please ensure you are in a safe place to close your eyes and that you are not operating any machinery.
Additionally,
I encourage you to check in with yourself and ensure that your body is offering a wholehearted yes to this process.
Trusting that this is the case,
Take a deep breath in,
Fill your lungs with fresh air,
And then exhale slowly,
Already claiming the present moment,
Accepting it and you,
Just as you are.
As you feel this complete and utter acceptance,
Allow yourself to become 10% more comfortable,
Whatever that looks and feels like for you.
Now,
Bring your awareness to your physical surroundings.
Take notice of the sounds around you,
Both near and far.
Can you hear birds chirping,
Traffic passing by,
Or the gentle hum of appliances?
As you do,
Notice without judgment how each of these sounds make up part of your present moment.
And,
As you listen to the sound of my voice now,
Allow your conscious and unconscious mind to easily surrender to the truth.
You are here and now.
There is nothing to do,
There is nothing to prove.
You are already fully here,
Now.
Accepting this truth,
Let yourself soften,
Getting even more present,
Even more comfortable as you hear my voice now.
Begin to shift your focus to your internal landscape.
Notice any emotions present,
Thoughts,
And any sensations in your body.
As you notice your internal experience,
I encourage you not to judge or label anything as good or bad.
Simply notice and remember.
Full presence is as easy as this.
And,
Because you came,
You are already present.
You are already here.
You are already receiving exactly what you need in this moment.
As you continue your internal scan,
Notice if any part of your body feels tense or tight.
Without judgment,
Simply honor these parts of yourself by breathing into them.
On your next inhale,
Visualize breathing in healing light.
And,
As you exhale,
Imagine that light radiating out from these areas,
Softening any tension or discomfort.
Because softening is easy,
Of course it is.
And you are already so present,
So comfortable in this moment.
Softening is as easy as breathing.
As you complete your internal scan,
Take a moment to appreciate your mind,
Your body,
And your spirit.
They brought you here.
All these parts of you are working together for your good.
Allow yourself to feel gratitude for the incredible vessel that carries you through each moment of each day.
Now,
Re-acclimate to your surroundings,
Bringing your attention back to your environment.
Take in the sights around you,
Noticing any colors or textures that catch your eye.
Take a deep breath in,
And on the exhale,
Remember,
Because you are here,
You are already doing it.
You are fully present.
You are fully here.
Take one final deep breath in,
And as you exhale,
Slowly open your eyes,
Feeling refreshed and fully here,
Now.
