Welcome.
This is a simple guided sitting meditation practice.
So I invite you to find an upright comfortable seated position.
You might be in a chair,
On a cushion on the floor,
And then gently close your eyes.
And when you take your next breath,
Do it consciously,
Allowing your in-breath and the out-breath to bring you into the present here and now.
Breathing in through the nose and out through the nose.
Inhaling,
Nurturing yourself.
Exhale,
Expelling any tension.
Inhaling positivity,
Exhaling any negative emotion.
Feeling your connection to the floor might be where your sitting bones connect with the floor of the cushion or where your feet rest on the floor.
Lifting your chin up slightly so the top of your head is facing up towards the sky.
As you inhale,
Lifting the shoulders up a little,
Broadening them,
Exhaling,
Relax them down like ice melting.
With your eyes still closed,
Letting them feel heavy.
Relaxing your jaw,
Relaxing your ears,
Noticing your breath,
Letting it bring you into the present moment.
Inhaling safety,
Exhaling,
Relax.
Letting your breath gently quiet the mind,
Letting your thoughts pass by just like leaves floating in a stream.
If your thoughts start to wander,
Simply bringing them gently back by bringing your attention to the breath.
This is how we disengage from the past,
From the future and enjoy fully the present moment.
Letting an inner peace cultivate as you breathe in and out in a state of presence.
You might place one hand on your heart.
You might feel your heart space filling with love and light.
Just a few more conscious breaths here and then we'll wind down our practice.
You could relax your hand and just notice how you feel.
Both inside on the surface and how it feels all around you.
Thank you for joining this practice.
Namaste.
