Meditation to cultivate presence.
Find a comfortable sitting position with your spine long but not rigid.
When you feel ready,
Close your eyes.
Let's begin the meditation by bringing your attention into the natural flow of your breath.
Let your breath flow in and out without any resistance.
Just simply let it be,
Exactly as it is right now.
If you notice that your breath is deep,
Just observe it.
And if you notice that it is short or shallow,
Observe it as it is.
We are simply bringing awareness to what is in this moment.
There is no need for you to change or to modify it,
But simply observe it in the same way that you could observe a wave in the ocean.
And if at any point during your practice you notice that you get distracted,
Simply bring your awareness back into your breath.
You can always remind yourself,
I'm just breathing right now,
Just breathing.
So we use the breath as an anchor to be fully present in this moment.
It is not important how many times you get distracted.
The important thing is knowing that you have the option to start again every time that you need it.
So when your mind wanders,
Simply bring the attention back to the breath.
Be patient with love,
With compassion.
Stay expedited.
Let your whole attention be fully absorbed.
Let it flow of your breath.
Nothing else.
You feel ready.
Begin now by deepening the breath.
Bring your hands into your heart space.
And from this place of infinite love and gratitude,
Close the meditation.
Namaste.
