Hi,
And welcome to this guided meditation practice.
Come into a comfortable seated position,
Sitting upright with your shoulders back and dropped away from your ears,
Hands in your lap or at your sides,
And when you're ready,
Inhale deeply through your nose,
And with a full exhale,
Allow your eyes to close or your gaze to soften.
Begin to notice your breath,
Breathing naturally here,
In through the nose and out of the nose or mouth.
And as you breathe,
With each exhale,
See if you can allow your body to soften a little more,
Letting go of any tightness or tension in your body.
Notice your chest and stomach rise and fall with each breath.
And notice how each breath follows after the other in a never-ending cycle and flow.
Now bring your awareness to your mind.
Perhaps it's bright and clear,
Or maybe it's dark and stormy.
Simply observe the rising and passing of your thoughts,
Not getting caught up in the contents of your thoughts and letting go of the need to solve any problems or make any plans.
Simply see if you can relax into the present time awareness of your thoughts coming and going,
Just like clouds in the sky.
Yes.
Perhaps you're already noticing that each thought is temporary and dissipates as subtly as it surfaces.
Now,
Let go of the attention in the mind and bring your awareness back into your body.
Bringing your attention back into the feeling of the contact points between your body and the surface beneath you.
Perhaps feeling the ground and noticing the weight and shape of your body seated here.
Noticing the sensations of your breath.
And when you're ready,
You can open your eyes.
Thank you for joining me in this practice today.
Have a wonderful day.
Namaste.
