Welcome to this meditation practice.
Allowing yourself to settle into a comfortable position.
Letting your eyes gently come to a close.
Knowing that in this very moment,
You are in a safe space to pause and breathe,
No matter how uncertain things may seem.
Noticing as your breath flows naturally and without effort.
Feeling as your belly expands and contracts with each breath.
Allowing each breath out to release a little tension that you might be feeling.
Noticing how your body rests in this moment of stillness.
Feeling how your body is fully supported by the surface beneath you.
Knowing in this very moment that it is perfectly okay to feel whatever sensations or emotions are present within you.
Acknowledging how each breath is an opportunity to start again.
Knowing that every moment is a new beginning.
Noticing the thoughts that are here with you right now.
Observing thoughts about decisions,
Planning about the future,
Or even judgments about this very moment.
Noticing the thoughts just as they are,
And gently allowing your attention to come back through the flow of your breath.
Acknowledging that we all experience our minds wandering.
Knowing in this very moment that a mind full of thoughts is a shared human experience.
Allowing yourself to stay here in stillness.
Observing your thoughts as thought.
Knowing that they are not permanent and they do not define you.
Allowing your awareness to rest on your body in stillness.
Noticing any sensations that are present in your body in this moment.
Allowing your breath to be here with you.
In this difficult moment where sensations may be uncomfortable.
Acknowledging that feeling stuck is often a physical sensation as well as a mental.
In this moment,
Being compassionate towards yourself for the brave act of being here in stillness,
With patience for what you are experiencing.
Allowing these physical sensations to show you the nature of existence.
Everything is transient.
Allowing yourself to observe this moment just as it is.
Knowing that with time,
This discomfort will pass away.
Allowing yourself to rest in the stillness of being in this moment of life.
Knowing that right now,
There is nothing to fix and nothing to solve.
You are complete just as you are.
Noticing the growing peace in the silence between thoughts.
Knowing that your true nature is always here in peace.
Feeling how your breath continues to flow naturally and without effort.
Knowing that your presence here is enough in this moment of pause.
You are complete just as you are.
Acknowledging that in the heart of chaos,
There is a stillness that we can observe and understand life with clarity and compassion.
Gently allowing your awareness to come back into the room.
And the space around you.
Observing how your body rests in stillness.
Allowing your mind to find peace in this very moment.
As you prepare to continue the rest of your day.
Allowing gratitude to settle in for yourself.
We're taking this time of stillness and pause amidst difficult times.
As you feel ready,
Gently allowing your eyes to open.
