Welcome to this guided meditation.
This meditation is perfect for someone who doesn't know how to meditate or someone who finds it difficult to meditate.
Sometimes after practicing meditation for a while,
We may lose our ability to meditate.
We find that it's more and more difficult to sit and not do anything.
And sometimes we can place a judgement on our meditation.
We can feel that maybe today's meditation was not a good one.
And this is because we put expectations on how meditation should feel.
And we don't meditate for itself.
In that case we meditate because we are expecting to feel better,
To feel calmer and to just empty our minds.
And this can be the reason why we find it difficult to meditate.
It's because we put pressure and expectations on the only area of our life which should be done for itself.
And so a way to come back to a fulfilling meditative practice is just to allow ourselves to do as we feel and to just let go of any pressure on any expectations.
This is what we're going to try to practice together today.
Acceptance for however our practice may feel.
So wherever you are,
This is really a practice.
You don't have to sit down in a lotus position.
If it feels better for you,
You can lay down on your back,
You can even stand up if you want to practice in your daily life.
And just allowing yourself to be as you are here and now.
There is no right way,
Only your way.
So if some thoughts are coming up,
Just let them be.
Don't force yourself to not think,
To stop thinking.
And just bringing a nice awareness on your breath.
It may not even be a deep breath,
Just breathing in and breathing out.
This is enough.
Breathing in and breathing out.
Breathing in and out.
Meditation is all about finding some time for yourself,
Some time where you don't have to do anything.
But you can really allow yourself to be.
So how can we feel this?
So first you can bring your awareness to your body and just observe any sensations.
It can be a feeling of pain,
A feeling of comfort.
How does your legs feel?
How does your shoulders,
Your arms feel?
How does your face feel?
And don't try to change the way you're feeling.
Just let yourself soften into how you're feeling here and now.
Allowing yourself to stay.
Letting go.
Allowing yourself to fully be as you are.
You're doing great because you're not doing anything.
There is nothing you have to do.
Nothing you have to change.
Nothing you have to get in life to feel better about yourself.
This is something that you can access here and now.
You are.
You are breathing.
Observing your breath.
With each inhale feeling closer to yourself.
With each exhale letting go of any expectations.
Breath after breath.
Softening into the present moment.
Accepting yourself and this moment as it is.
All is good.
All is good.
All is good.
Take a full breath in and a full breath out.
Maybe staying here for a little while.
Maybe going back to your daily activities.
But always knowing that you can access this feeling of lightness.
The feeling of being yourself and just being.
Take a nice breath in and a nice breath out.
Slowly opening your eyes or keeping them close.
You are enough.
You are doing enough.
All the abundance of being is within you.
