And this is a guided meditation for calming and focusing the mind.
Begin by finding a comfortable position.
Take a moment to fully arrive into this present moment.
As you're ready,
Begin to notice the ground that is beneath you.
Notice the parts of the body that are in contact with the ground.
Bring the awareness into the base of the spine.
Feel that sense of grounding through the sitting bones,
Legs and feet.
Feel yourself completely grounded.
Begin to notice the breath.
Notice every inhale and every exhale.
Allow the lips to stay close and feel the breath moving through the nostrils in and out.
As you inhale,
Feel the breath moving through the nostrils and directly into the brain,
Calming and focusing the mind.
Feel the breath moving into the belly.
Feel the rising and the falling of the abdomen.
Bring your awareness back into the base of the spine.
Feel the breath moving through the center of the body,
Along the spine and the brain.
Notice the inhale moving from the base of the spine all the way up to the top of the head.
Notice the exhale moving back down from the top of the head all the way down into the base of the spine.
Gently allow the breath to slow down.
Notice the subtle pause at the end of the inhalation.
Notice the subtle pause at the end of the exhalation.
Feel the balance between movement and stillness.
Notice any sensations at the tip of the toes and tip of the fingers.
Notice the tip of the nose and the feeling of the breath as it moves through the nostrils.
Notice the movements of the lungs expanding and contracting.
Feel the breath at the center of the chest.
Notice the thoughts as they come and go.
Let the mind wander.
Notice the thoughts as if they were clouds passing through the sky.
Gently bring your awareness back into your point of focus.
The feeling of the breath at the center of the chest.
Allow yourself to create space for everything to be as it is without trying to change.
Notice any resistance.
When you are ready,
Slowly begin to come back.
Gently moving fingers and toes and opening the eyes.
See you tomorrow.
