Hello and welcome to this space.
Begin by finding a comfortable and supported position,
Maybe sitting or lying down.
Take a slow breath in and a slow breath out,
Allowing your body to arrive in this moment.
I want you to know that you are welcomed exactly as you are.
You don't need to fix or change anything.
You don't need to change whatever you're feeling right now.
You don't need to feel any different by the end of this meditation.
This moment is just for noticing and I want you to know that I welcome you here just as you are because you are enough right now.
Allow that to sink in and bring attention to the points of contact,
Maybe your feet on the ground,
Your back supported,
Your hands resting.
Notice the weight of your body and how the surface holds you.
Allow your awareness to land and rest in those points of contact.
And if at any moment you feel distracted or you find yourself caught up in your thoughts,
That's okay.
That's perfectly fine.
Just come back to those points of contact and remember that you are loved exactly as you are right now,
Even if you're getting distracted.
Now you can expand your awareness to your senses and notice if you can keep those two points of awareness for now,
So maybe the points of contact and maybe the sounds around you near or far.
See how that feels.
There's no judgment.
Just remember to stay open and curious to whatever it is right now.
Maybe you can add another layer of awareness by noticing any subtle smells,
So bringing attention to the points of contact,
To the weight of your body,
To the sounds around you and to any possible smells.
If you wanted to,
You could even open your eyes and allow yourself to scan the room,
To orient to your environment.
So you could be using your eyes,
You could be using your ears,
Your nose and still noticing those points of contact,
That weight of your body.
And again,
If at any moment you find yourself thinking,
You find yourself distracted,
That's okay.
Just come back to the now,
Come back to your senses.
If it feels good for you,
You can take a few slow breaths here or leave it feels good or leave it serves you and let your nervous system settle.
Now bring your attention to your breath.
If the breath is something that doesn't bring you comfort,
You could also bring your attention to a point of contact or to the weight of your body,
So please do what feels good for you.
If not,
Notice your breath,
The gentle rise and fall of your chest and belly and there's no need to change it or fix it,
Just observe it and allow it to be just as it is.
You could choose to just notice your breath,
But you could choose to keep all the different levels of awareness that we were playing with before.
But again,
If you notice any thoughts or mental images arising,
You could name it.
You could say thinking and then you can return to the point of awareness that you are paying attention to.
Maybe you find yourself distracted by bodily sensations,
You could name it as well.
You could say something like sensation or you could say feeling.
Anything that feels good for you and if emotions arise,
You can notice them as well without needing to change them and you could name it as well.
You could say emotion or you could be more specific.
You could say sadness,
Restlessness,
Anxiety,
Calm,
Anything.
And continue this gentle noticing the thoughts,
The sensations,
The emotions and returning to the breath or the point of contact whenever your mind wanders.
Remember that it's okay to notice,
Nothing needs to be fixed and you're safe enough right now just observing.
Now you can bring your awareness back to the whole body as one system,
Noticing the breath,
The point of contact,
The weight,
Any smells or sounds,
The support beneath you.
You can take a deep breath if it feels safe to do so.
You could gently move your fingers,
Your toes,
Your shoulders and I want you to leave this space or end this meditation knowing that you are enough,
That it doesn't matter how you're feeling or what you're feeling.
It's okay,
You're welcome here and you're loved.
So I hope you carry this sense of mindful presence and acceptance with you into your day.
Bye.
