Hi,
Welcome to the mindfulness meditation.
Right now we are going to be fully present.
Fully here and now.
So let's begin.
Sit in a comfortable position or lay down if you want.
Relax your muscles and close your eyes.
Pay attention to your thoughts.
Observe them.
What kind of thoughts they are.
What are they all about?
What is the main topic of them?
Don't judge them or yourself.
These are just your thoughts.
They do not define you.
You are not your thoughts.
You are the one who is aware of them.
You are the consciousness.
And no matter what is happening,
You are always in peace and you are always happy.
Maybe you're thinking about the past or about the future.
Remember that the past and the future exist only in your head.
They're not real.
Past was good or bad.
You can't change it.
Future can be good or bad but you can't predict it.
It is not here yet.
Now is.
And once you decide if the present moment is whether good or bad,
It is already gone.
It is already past.
So don't judge.
Just enjoy.
And now see your thoughts.
No matter what they are about,
Just let them be.
And on the next exhale,
Let them gently leave your mind.
Imagine your thoughts as bubbles that float away from your inner screen.
Now pay attention to your breath.
Feel as the air comes in and out of your body.
How does it feel like?
See as your chest moves,
As it becomes bigger with the inhale and comes back to normal as you exhale.
If any thoughts appear in your mind,
Notice them and let them go as you focus on your breathing.
Life is now.
You have the choice what to focus on.
So now focus on your breath as it is.
Don't try to change it.
Don't judge it.
Just watch as you inhale and exhale for a few minutes.
Remember your power is the choice.
You can choose what you pay attention to.
So now let it be your breath.
What can you smell?
Focus on the sensations from your senses.
Can you feel something on your skin?
What is the taste you have in your mouth?
What can you hear?
What is happening here in this present moment?
Don't judge it.
Accept it.
Witness as your breathing aligns with what is around you,
As your within becomes one with your without.
Can you feel any sensations coming from your body?
Feel this union with the present moment,
Anchor in here and now.
You may feel some kind of peace or joy,
Or maybe you don't feel anything.
Whatever it is,
It means that you are fully here.
You fully are.
You are present.
You are mindful.
Focus on this feeling and save it in your heart so you can come back to it whenever you want.
You can be proud of yourself.
It is not an easy thing to be present.
Take a deep breath in and a deep breath out.
Raise your hands on your heart and focus on anything you feel right now.
Whatever it is,
Just accept it.
Surrender.
Embrace the now.
You can now open your eyes.
Thank you for practicing with me.
The divine light in me sees the divine light in you.
Namaste.
I am sending you so much love.
Blessed be.
