The intent of this short meditation is to connect you with a deep presence and stillness that exists in every moment.
Practicing mindfulness brings acceptance,
Clarity,
Balance and deep peace.
It is your natural state of being.
I encourage you to practice this meditation on a daily basis during various situations and experiences you may find yourself in.
Start by closing your eyes gently.
Make your body comfortable and relaxed while keeping it active and alert.
I want you to begin to become mindful of everything that's happening in this moment here and now.
Just tuning into your body and environment.
Noticing yourself sitting or lying.
Just being aware of what your body is touching.
Becoming aware of those points of contact where your body touches whatever is beneath it and around it.
Feel your clothes and your skin.
Sense the temperature of the space you are in.
Can you smell anything in the air?
Listen to any sounds in your environment.
Just listen.
Let them come and go without attachment or analysis.
Just being aware of those noises and sounds.
Tune into your body and notice.
Are you comfortable or wound up?
Is there any pressure or tension in your physical body?
Is there any pain?
If you find any of these things just bring your attention to them.
Watch and observe.
Ask yourself where you sit energetically in this moment.
Perhaps you feel tired or energized,
Depleted,
Numb,
Maybe neutral or balanced.
How are you feeling right now emotionally?
What feelings can you sense in your body and where do you feel them the most in your body?
Again just bring your attention to that feeling.
Watch it,
Observe it and sit with it.
Don't analyze or judge.
Just focus and watch.
Acknowledge and accept it's there.
Tune into your mind now and just watch your thoughts for a while.
Notice if your thoughts are calm,
Active or hectic.
As you watch your thoughts,
Notice if they flow like a raging river or are they more like a gentle stream that just trickles here and there.
There's no right or wrong,
Good or bad with this process.
Your job is just to tune in,
To watch and observe.
To be mindful with yourself and present in this moment,
Here and now.
Concentrate now on your breath.
Start by taking a few deep breaths in and out.
Breathing deeply and just watching how your breath moves.
Feel how your breath moves your chest and stomach.
Sense how your breath flows in and out of your body.
Hear the air moving in and out of your nose.
Just settle completely and only focus on your breath.
Let everything else go,
It's just you and your breath in this moment,
Here and now.
As you watch your breath,
Begin to notice that as you inhale there's a pause,
A stop,
A space before your breath then changes direction and you breathe out.
Then notice as you finish exhaling there's another pause,
A stop,
A space before your breath again changes direction and moves within.
Watch this cycle.
Notice the pauses between the inhale and the exhale.
And then between the exhale and the inhale.
That pause between your breaths is a moment of complete stillness within your body.
Be mindful of that stillness.
As you watch and observe these pauses,
Those silent spaces,
Begin to connect deeply with them.
Don't try to grab or manipulate the space between your breaths or even force or manipulate the breath itself.
Instead just let your breath flow and watch as those spaces come and go.
Let them flow naturally and gracefully and just watch them.
You'll begin to notice as you pay attention to that stillness,
The space between your breath,
The space and that stillness will start to grow.
Again don't force or manipulate,
Get out of the way and just let it happen.
As you observe that space and stillness between your breaths,
Notice where you feel it the most in your body.
Perhaps it's in your mind.
Become mindful of where it is.
Is that stillness inside or outside of you?
Is it in a particular space of your body or all the way through you?
Perhaps that stillness is in front of you or behind you or all around you.
Notice if you are connected with it or if it's separate.
Allow yourself to merge with that space and stillness.
Then rest within it.
Allow the space to soothe you,
To relax you,
To balance and settle.
Let yourself wander from your breath and now become aware of the space between everything.
The pause,
The space between sounds,
Movements,
Sensations,
Thoughts,
Words and feelings.
Each moment and everything contains that space.
It's a blank canvas that everything sits on.
It's eternal,
Constant,
Graceful and still.
Use that space and stillness as your anchor in this moment here and now.
Keep your mind focused with what's happening here and now.
Just let everything come and go in this moment without attachment.
All you need to do is just watch and observe the space in between.
Remembering not to get carried away by your thoughts,
Stay focused.
Just letting things come and go,
Enjoying the stillness,
The space,
The calm.
If you need to use your breath as your anchor,
The point of focus for your mind,
You can follow it and focus on it.
Now begin to become aware of your physical body.
Be aware of any sounds in your environment.
Bringing yourself out of your meditation space and into a more waking consciousness.
Wiggle your toes and fingers gently.
Start to take some beautiful long deep breaths in through your nose and then gently blow the air out your mouth.
Then when you're ready,
You can open your eyes.
There's no rush,
Just take your time.
