Hello,
This is Paige Heenan with a meditation that is grounding and centering and will help you stay rooted in the present moment by bringing your attention to your breath.
Let's get started by taking a comfortable seat with the back upright and the neck straight.
Inhale and relax.
Gently close your eyes and relax your face,
Your jaw,
Your brow.
Let them soften.
Notice if there are any areas where you have tension in your body.
Consciously letting go of that tension and bring your awareness onto your breath.
Breath coming in,
Breath going out.
Let's bring all of your attention,
Bring your entire attention onto your breath.
And notice the quality of your breath.
Notice the flow and allow it to flow as it is.
Feeling the sensation of your breath.
Not changing anything,
Just allowing it to flow as it is.
If your breath is long,
Let it be long.
If your breath is short,
Let it be short.
Notice if it's deep or shallow,
Just let it be natural,
Let it be normal and be aware of the breath as it is.
Notice the breath coming in through the nose and out through the nose.
If there's sound,
Let there be sound,
Come back to the breath.
If there's thought,
Let there be thought,
Come back to the breath.
If there's sensation,
Let there be sensation,
Come back to the breath.
Just notice,
Allow that distraction to fade and bring your full attention back to your breath.
In through your nose and out through your nose.
Breathe,
Breathe with awareness.
Just allow the breath to be as it is.
If the mind wanders onto thought,
Notice the thought,
Allow it to be.
Let it drift away,
Bring your awareness back to your breath.
Just be aware of the breath remaining vigilant,
Aware,
Awake,
Watchful.
Breathe,
Breathe with awareness.
If you notice your mind being pulled away by a distraction,
Let's bring your attention back to your breath.
Full attention to the breath.
Breath flowing in,
Breath flowing out,
In and out.
Sitting in silence for a minute or two,
Keep your attention on the breath and if the mind begins to wander,
Just bring your attention back to the breath.
Breathe,
Breathe with awareness.
If thoughts come,
Let them come.
Bring the attention back to the breath.
If there are sounds,
Let there be sounds.
Come back to the breath.
If there are sensations,
Let there be sensations.
Come back to the breath.
Continue to use your breath as an anchor to the present moment.
Again and again and again,
As many times as you need to.
Bring your attention gently back to your breath,
Just guiding it without judging or adding any thoughts.
Continue to notice a distraction,
Allow it to fade and bring your full attention back to the breath.
Come back to the breath.
Now,
Keeping the eyes closed.
We can start to relax our concentration.
Taking the mind away from the breath.
Just allowing the mind to be.
Allowing any sensations in the body to settle down.
In your own time,
Whenever you're comfortable,
You can slowly open your eyes.
It's okay if your mind wandered while we were meditating,
If you notice distractions.
Every time we practice this technique,
We strengthen our capacity to remain present in this moment.
