Welcome,
I'm Pandora Pappas,
Your guide for this journey into mindfulness and present moment awareness.
Together,
We will embark on a soothing meditation to anchor your awareness in the here and now,
Allowing you to find peace and clarity within.
Find a comfortable position,
Either sitting or lying down.
Gently close your eyes and take a deep breath in through your nose,
Allowing your lungs to fill completely.
Hold for a moment,
Then slowly exhale through your mouth,
Releasing any tension or stress.
Repeat this breath two more times,
Each time feeling more relaxed and centered.
In through the nose,
Hold,
And out through the mouth.
One more,
In through the nose,
Hold,
And out through the mouth.
Now let's begin by bringing your awareness to the top of your head.
Notice any sensations you might feel here.
Slowly allow your awareness to travel down your forehead,
Relaxing your brow and eyes.
Feel your cheeks,
Jaw,
And mouth soften.
We're going to move down now to your neck and shoulders.
Slowly feel into those areas,
And allow any tension to melt away.
Now feel your arms,
Elbows,
Wrists,
And hands becoming heavy and relaxed.
Let's move the awareness down a bit now,
Through your chest and your upper back.
While you're here,
Notice the gentle rise and fall of your breath.
Can you feel it?
Now let's move a little lower.
Bring your focus to your abdomen and your lower back.
Release any tightness you might feel here.
There might be a motion that moves through as you're releasing this tension in your body,
And that's okay.
Just let it happen.
Let it move through you and out of you.
Let your awareness flow down to your hips,
Your thighs,
Your knees,
Calves,
And all the way down to your ankles and feet.
Feel a sense of relaxation and grounding as you become fully aware.
With this awareness,
You're now fully in your body in this moment.
Gently work to bring your attention to your breath.
Notice the natural rhythm of your breathing.
You don't have to change it,
Just notice it.
Feel the cool air as you inhale through your nose,
And the warm air as you exhale through your mouth.
Let's stay here in this awareness of your breath for a little bit longer.
Allow the breath to be the focal point that brings you into the present moment.
As you continue to breathe naturally,
Let your awareness expand to the space around you.
Notice any sounds you might hear,
The temperature of the air on your skin,
And the sensations of your body connecting with the surface beneath you.
Acknowledge these experiences without judgment,
Simply observing them as they are.
Start to imagine yourself in a serene,
Beautiful place,
A sanctuary where you feel completely at peace.
This could be a lush forest,
A tranquil beach,
Or a beautiful garden.
Notice this place in as much detail as possible.
Notice the colors,
The shapes,
The textures that are all around you.
Feel the breeze,
Hear the soothing sounds of nature,
And smell the fresh,
Clean air.
As you immerse yourself in this visualization,
Feel a sense of deep connection to the present moment.
Allow any thoughts or worries to drift away,
Like leaves floating on a gentle stream.
Know that in this moment,
You are safe,
You are grounded,
And you are fully present.
Take a deep breath in,
And as you exhale,
Silently repeat the following affirmations to yourself.
I am here.
I am now.
I embrace the present moment with open arms.
I am grounded and centered.
I release the past and welcome the present.
I am at peace with where I am.
Feel these affirmations resonating within you,
Anchoring you even more deeply into the present moment.
You can stay here in this space,
Connecting with your breath,
As long as you would like.
There's no rush.
Being in the present moment allows you to relax,
To release some responsibilities,
To re-center.
Begin to bring your awareness back to your breath,
Noticing the rise and fall of your chest with each inhale and exhale.
Slowly become aware of the space around you.
Feel the surface beneath you and the sounds around you.
When you feel ready,
Gently wiggle your fingers and toes.
Take a deep breath in,
And as you exhale,
Slowly open your eyes,
Bringing with you a sense of peace and mindfulness.
Thank you for joining me in this meditation.
Remember,
You can always return to this place of present moment awareness whenever you need to.
Carry this sense of mindfulness with you throughout your day,
Knowing that you have the power to find peace and clarity within.
