This meditation helps you take a few minutes out of your day to calm down,
Re-center and refocus.
At the conclusion of this meditation,
You'll hopefully be able to move forward clearly and calmly.
So let's begin.
Do your best to become aware of the present moment in its entirety.
This simply means trying to notice everything your senses,
Both external and internal,
Can pick up right now.
Start by allowing your eyes to gently close.
And then trying to get a sense of all the sensations in the body.
You might notice your feet placed on the ground,
Your body pressing down in the chair,
Your posture,
If you're holding any tension in the jaw.
Just getting a sense of the whole body.
And then expanding your awareness to include sounds,
Thoughts,
Emotions.
You could try asking,
What is my experience right now?
Or what thoughts are going through my head right now?
And now we can redirect our focus to the breath.
Just noticing the natural rhythm of the breath.
You might notice the expansion and contraction of the belly.
Or the rise and fall of your chest.
Or you might notice the air coming in and out of your nostrils.
With full awareness,
Following the breath all the way in and all the way out.
And if your mind wanders,
Just gently returning your focus back to your breathing.
But if a certain thought or emotion is strong or persistent,
Feel free to spend a few moments with it until your attention naturally returns to your breathing.
And now expanding the awareness of the breath to the whole body.
Your feet and legs,
Back and chest,
Hands and arms,
Posture,
Your facial expression.
As if the whole body was breathing now,
In and out.
And when you're ready,
In your own time,
Opening your eyes.
