Welcome and thank you for joining me for today's mindful presence meditation.
My name is Shane and I'll be guiding you today,
As we'll spend a few moments together cultivating presence and mindfulness.
When you're ready,
Finding a comfortable place to sit or lie and closing down your eyes.
Take a moment to make any adjustments you need with your body to arrive here.
And as you arrive,
Begin by noticing your breath,
Its natural rhythm without needing to change it at all.
The rise and fall of your belly,
The coolness of your inhale and the warmth of your exhale.
Sit with this for a few moments,
As you begin now to bring awareness to your body,
Starting at your feet.
You may feel your feet connecting with the ground,
The earth beneath you,
If you're sitting in a chair.
If your feet are not touching,
Feel the gentle air on your skin or the clothing on your skin.
As you begin to move that awareness through your toes,
Up to your ankles,
Your calves,
Your knees.
The awareness continuing through your thighs,
Your hips,
Feeling your abdomen,
Your lower back,
All the way up your spine,
Feeling your spine supporting the back of your whole body.
As you begin to soften your shoulders,
Allowing your arms,
Your wrists,
Your hands to relax that tiny bit more,
Relaxing your jaw,
Your neck,
The whole of your face and your forehead.
Taking a moment here to feel that presence,
That gentle awareness throughout your whole body.
As you begin now to gently bring your focus into this moment,
Noticing the sounds that surround you,
The temperature of the air,
Or maybe any subtle body sensations you have right now.
Let any thoughts or distractions pass you by.
If you have a thought appearing,
That's okay.
Maybe spending a moment with that thought and then allowing it to drift away,
Like clouds in the sky,
Waves in the ocean.
If you do notice your mind wandering,
Remembering you can always come back to your breath,
Using the breath as an anchor for the mind.
As you silently repeat in your mind,
I am fully present in this moment,
I accept this moment just as it is,
I am at peace.
I am fully present in this moment,
I accept this moment just as it is,
I am at peace.
As here you take one more deep inhale,
And as you exhale,
Let a soft smile come across your face.
When you're ready,
Taking your hands together,
Rubbing your hands together,
Getting some warmth in your hands.
As you place the palms of your hands over your eyes,
Allow that warmth to sink into your eyes.
And when you're ready,
Remove your hands as you open your eyes,
And carrying this mindfulness with you into the remainder of your day.
