Welcome to this recording.
This is a guided meditation that you can use just for any time that you would like to be still and pay attention to breath and just regain some presence of mind and of body and of feeling.
And I'll ring a bell at the end after about 15 or 20 minutes.
So sitting comfortably in a posture where you can sit comfortably,
Finding yourself in your surroundings where you are,
In your seat or in a chair,
Settling in.
Settling in to the position that you're in and settling in with an intention to be still to sense what's here,
Feeling what is present,
Welcoming what comes in,
Be it cheerful or joyful or even challenging.
Maybe finding some stillness,
Maybe noticing the mind racing.
If it feels right to you,
I would welcome you to close your eyes and you can leave them open if you would like to as well,
Gazing,
Gazing outward or downward,
At nothing in particular.
And as your gaze travels off or as your eyes close,
Tune into that sense of awareness that may be a little amplified.
We're not relying so much on vision.
Maybe we're feeling the temperature of the room a little bit more.
Maybe we're noticing ourselves in the position that we're in.
Maybe knees or hips.
Maybe we feel gravity going up our spine.
Just getting that sense of open awareness to what's around us as we welcome our sensations in and as we arrive in this present moment.
Breathing in.
Maybe you're saying to yourself,
Breathing in,
Breathing out,
Knowing that you're breathing out.
Just taking some gentle breaths.
Using the cycles of the breath.
Maybe not forcing them.
Maybe relaxing into a natural rhythm of breathing.
Relaxed.
As we do,
We might notice sensations of air in our nose.
Cool or warm.
Noticing our lungs.
Maybe pausing for a moment as our lungs are full of the air around us.
And noticing that pause as we blow out.
Lungs emptying.
Warm air.
Being released back into the environment.
Getting attention to what we feel with our breathing.
As those cycles repeat.
Breathing naturally.
And relaxed.
As we sit,
As we breathe,
You may notice thoughts arising in our mind.
Maybe part of our body calls to us for attention,
To let us know how it's feeling.
Maybe an emotion comes through,
Sadness,
Impatience,
Joy,
Relaxation or comfort,
Whatever it may be,
Noticing that they are.
Noticing as they arise,
Maybe noticing as they pause,
And noticing as they pass away.
Getting to breath as our anchor,
As it is always there for us,
Resting in those sensations.
Noticing as they arise,
Noticing as they pause,
And noticing as they pause,
And noticing as they pause.
As a thought arises,
Maybe we just say to ourselves,
Thinking,
Ah,
Thinking,
This is a thought.
Noticing how it arrives,
And all that comes with it.
As you are aware of body sensations,
It's noticing,
Ah,
I have a body.
Noticing what it tells us.
Emotions or feelings,
If they come in,
It's noticing,
Ah,
Emotion.
Whatever it may be,
How is that felt and known?
And your awareness?
And breathing.
Still breathing.
Going back to the breath as all things arise and pass away in our present awareness.
Noticing how it arises,
And all that comes with it.
Noticing how it arises,
And all that comes with it.
All coming in,
Whatever comes in.
Noticing bowing to it.
Letting it go.
Turning to breath.
Letting it go.
Breathing quietly,
Still.
Breathing for a few more minutes.
Breathing in and out again.
Breathing out again.
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