So let's get comfortable,
Come into a position where you're relaxed and let's explore the present moment together,
Become more familiar with it and more trusting of it.
So we'll start with a few deep breaths in and out through your nose,
Feeling your whole body rising on the inhale and your whole body melting on the exhale.
And now allow your breath to flow more naturally,
You don't need to control it,
It will find its rhythm on its own and just keep your attention on your breath as it enters and exits through your nose.
And any time that your mind wanders just notice that it's wandered off and then gently bring your attention back to your breath,
Re-establishing your attention here,
Never judging yourself because your mind wandered,
Never beating ourselves up,
Just bringing your attention back with kindness,
Being gentle,
Being soft.
And notice how when your attention is fully on your breath you feel more at ease,
You're more relaxed,
You have a greater sense of calm,
Simply by bringing your attention to your breath.
You you And notice that whenever your attention is on your breath,
Allowing your breath to bring you into the here and now,
Into the present moment,
You always feel peaceful.
It's not sometimes peaceful,
Mostly peaceful,
Occasionally peaceful,
It's always peaceful.
Feel the gentle rhythm of your breath as the breath holds your attention here in the present moment.
The hard part for us here is trusting the peace of this moment.
We're so used to trusting our thoughts,
To believing every thought that arises,
As though it's so important and needs our attention.
And yet this is the very reason we're here meditating,
Because we too easily believe our thoughts,
We too easily get lost in our thoughts,
In the fears and the worries.
We're too familiar with that tightening,
That constriction in our chest and our abdomen,
Creating all this tension in our lives which is not necessary.
It's not helping us,
So we're learning in our meditation to trust this moment,
To trust the peace of this moment.
You you and as you rest here in the present moment your body also becomes more familiar with this sense of calm,
Of ease,
You your nervous system becomes more relaxed,
More in tune and you'll start to see this as the new normal.
You you and so by bringing our attention to our breath,
Being here and now,
We become more familiar with that calm and peaceful feeling,
That sense of ease,
The balance,
Wholeness.
You you and because of our practice here,
It helps us to be more present throughout the day,
To be more mindful when we're getting lost in our thoughts,
Noticing that tension arising,
That's always our cue and to remember to keep bringing our attention back to our breath,
Feeling that sense of wellness again,
Of everything being okay and trusting that we can still function in the world,
That we can still respond to things that need our attention and that we can do it in the present moment,
That we don't always have to anticipate every little thing,
We can let life flow more easily and be here in the flow.
You you this is normal,
You're safe,
You're well,
Everything is okay in this moment.
You you trust this feeling,
This sense of ease,
Of wellness.
You you
