The following guided meditation can be used as either a warm-up for your practice or as a standalone exercise to take a few moments and check in with what's going on with you right now.
To start out,
Take a moment and get comfortable.
For this guided exercise,
You don't have to worry about sitting in any particular way.
Sit in a way that will allow you to be comfortable for the next few minutes.
Your breath for this exercise will be normal.
Allow your breath to be as it was before you started listening.
And whenever you're ready,
Close your eyes and breathe normally.
Not trying to change your breath in any way,
Just feeling the natural rise and fall of each inhale and exhale.
And as you continue to breathe,
Bring all of your attention to all of the sounds around you.
Not trying to change or block these sounds in any way,
Just being aware of them and just listening.
Bringing your attention now to any sensations in your body.
Doing a quick scan from the top of your head all the way down to your toes.
Noticing any areas of tightness or tension,
Tingling or warmth,
Relaxation or ease.
Not trying to change these sensations in any way,
Just being aware of them and just feeling.
Bringing your attention now to your thoughts,
Taking a moment to step back and observe your thoughts,
As if you were watching them in front of you projected on a screen.
Not trying to change or engage with your thoughts in any way,
Just being aware of them and just allowing yourself to think.
Bringing your attention now to your breath,
Feeling the natural rise and fall of every inhale and every exhale.
If this is the first time you're checking in with your breath,
That's okay.
Just allow yourself to breathe normally.
Not trying to change it,
Just being aware of it and just breathing.
And finally,
Taking a moment to set an intention for yourself today,
Something that's personal for you.
Bringing your attention once more to the natural cycle of your breath.
And then,
Whenever you're ready,
Slowly open your eyes.
