Welcome to this meditation for embracing the present moment fully,
Allowing yourself to settle into a comfortable position.
Letting your eyes gently come to a close,
Knowing that there is nothing to do,
Nothing to achieve.
Simply being here with yourself is enough.
Letting your breath flowing in this very moment,
Feeling air entering your body and with time leaving your body.
There is no need to change your breathing in any way.
Allowing yourself to be here just as you are.
Knowing that each breath offers you a new beginning.
Allowing you to be here right now in this moment.
Allowing your awareness to settle on your body,
Resting right now.
Noticing the weight of your body,
Fully supported by the surface beneath you.
Acknowledging any sensations that are present in your body right now.
There is no need to push any sensations away.
Simply being aware allows room and space for these sensations to pass.
Allowing the sounds around you to enter your awareness.
Noticing sounds that are near and sounds that are far away.
Observing when your mind starts creating a story about the sound.
Gently returning to the sensation of hearing the sound in this very moment.
Allowing each sound to be a teacher,
Showing you how everything in life,
Including sounds,
Arises,
Exists,
And with time passes away without effort.
Observing any thoughts that are present with you in this moment.
Allowing these thoughts to be here right now.
When you find yourself getting caught up in thoughts,
Gently,
With kindness towards yourself,
Returning to the flow of your breath happening right now.
Knowing that by observing your thoughts just as they are,
You are allowing distance between yourself and the thoughts that are here in this moment.
Allowing your attention to settle on any emotions that are present.
Acknowledging that these emotions are a part of your experience in this very moment of your life.
Knowing that with time,
Emotions,
Just like sounds and thoughts,
Pass away without effort.
Allowing yourself to rest here in this moment of stillness and peace.
Gently bringing your attention back into the room and the space around you.
Allowing gratitude to settle in for yourself.
For taking this time to be present with yourself just as you are.
As you feel ready,
Gently allowing your eyes to open.
