Welcome to this guided meditation.
Today we're going to start our day by remembering and recognizing the importance of the only moment,
The now.
Often we find ourselves on autopilot,
Going through the day doing meaningless tasks without ever really experiencing what we're doing.
Use this meditation to allow yourself to remember the present moment and to apply that to everything you can throughout the day.
Let's try to be as mindful as we can,
If only just for today.
Start as usual by finding a comfortable position,
But a position of power and a position of alertness.
You don't have to sit uncomfortably,
But try to sit in such a way that it is something that you control with power and with pride.
If you're lying down,
Place your arms out to your sides and your legs uncrossed.
If you're sitting,
Keep your back straight,
Your head slightly tilted down as if a string was pulling just slightly on the top of the back of your head.
Begin now by focusing on your breath,
The one constant that we can always return to in the times that we lose ourselves.
Don't try to control your breath.
Just notice it.
Feel the rise and the fall of your abdomen or the cool air as it passes your nostrils or your lips.
Try to pull all of your focus on these sensations,
Allowing your thoughts to come and go,
Not clinging to any individual idea or thought about the day.
Staying with the breath,
Gently bring your attention back to the breath if you realize you've gone off somewhere else with your mind.
Don't judge yourself.
Each departure from the now is a chance to strengthen our practice.
Now that our attention has been focused,
Let's move that attention to the feeling of our body on whatever support it is atop.
Feel the sensations throughout the contact and notice everything that you feel in this moment.
And notice how everything is always changing and dwelling on any one specific thing will only cause you to realize these feelings and these sensations more.
Can you see how allowing yourself to get lost in a train of thought,
Whether it's good or bad is not beneficial?
This isn't to say that you can't plan your day or be excited for things,
But recognizing thoughts and feelings that aren't beneficial to your moment right now can lead you to anxiety or even depression.
Let's try to bring in the good feelings of the day and welcome today with open arms.
I want you to open your hands and have your palms facing upward.
Focus now on the palms of your hands.
Imagine yourself welcoming anything that comes to you during the day.
Accept the warmth and the positivity of the day and be ready to face anything that comes your way with mindfulness.
Enjoy the day to the fullest and really experience everything that life has to offer,
If only for today.
Remain in this position for a few minutes.
On every inhale,
I want you to imagine a warm calming light entering into your hands and radiating throughout your body,
Filling you with compassion,
Strength.
Your mind may wonder,
There's an opportunity for you to recognize this and bring yourself back to the now.
Noticing any sensations,
Not getting attached to any one particular thought or feeling,
But enjoying this moment now.
I invite you to stay in this position for as long as you'd like.
Thank you for joining me on this meditation.
Go out and take on your day.
