This is a morning meditation.
It's a simple awareness and we're just going to observe our thinking and anything else that's coming up for us this morning.
So first of all put your feet together on the floor,
Sit with your back up straight and place your hands on your thighs.
Take a deep breath and bring your awareness to your breathing in and your breathing out.
And as we sit and get comfortable consider this time to be yours.
You don't have to do anything else in this moment apart from relax and ground yourself and enjoy the gift of this nice time out.
Gently close your eyes if you choose,
If not just soften your gaze to a few feet in front of you on the floor.
Let's take a couple of deep breaths together and as you breathe in we'll just hold it for a second and then we'll breathe out slowly releasing any tension in your body.
So if we take a deep breath in now and we pause and as we breathe out just allow your shoulders and your back and your neck to relax and then breathe easy.
Notice that your body knows exactly how to breathe,
It knows exactly how much to breathe in and how much to breathe out.
You don't have to force anything you just have to bring your awareness to it and appreciate with gratitude that your body has all this in hand.
Now we'll take another deep breath together and as we take a deep breath in now we'll hold it and as we breathe out we'll relax our face and relax our forehead and our eyes and any other parts of the body that may still have a little bit of tension.
As you breathe in you can think of the word calm and as you breathe out you can think of the word relax and you can even say it in your mind internally calm and relax.
Calm and relax.
You may become aware of any thoughts that popping into your head just recognize them as a thought.
Hello thought,
Give it a little bit of smile and allow it to just carry on like it came.
You will notice that they appear out of nowhere and if you let them go they can fade away in the same way.
As you become aware of any sounds around you or even my words notice that they do not exist and then they exist and then they disappear again.
Every moment is a brand new moment,
Every moment is like a river flowing through.
The only thing that keeps these moments that appear to be carrying on is when we give some weight to them and we think about them and we hold on to them.
Perhaps we have a thought and then we go into story with it and we elaborate on the thought and we build it into something more.
But even then every story and every moment is a new thought,
A new moment and then we just notice that that's happening and then we bring it back to our breath and I'm just breathing.
I am completely aware and I'm sitting here and I'm breathing.
Notice any feelings or emotions that may be coming up,
Notice them as a feeling,
Notice them as just an emotion and then just let them go again.
It's like hi,
Welcome and I'll let you go again.
Just like visitors to your body,
Just like something that comes and goes,
Waves in the ocean,
They appear from nowhere in different sizes,
Different amounts and then they disappear and fade away.
Just like each breath becomes a breath when you breathe in and when you breathe out and finish your breathing out the breath no longer exists and you onto another breath and you're just breathing.
And you onto another brand new breath.
You could say in your mind I have feelings but I am not those feelings.
I hear noises but I am not those noises.
I have thoughts but I am not those thoughts.
Anytime your mind wanders and you catch it,
Just bring it back to your breath.
Always do it gently with love and kindness.
Remember that your mind is designed to think and that's okay.
Your mind wandering is not a naughty thing,
It is natural and what the mind does.
To help you along your day here's a few affirmations that if you feel them deeply as I read them out and then you can allow them to penetrate everywhere in your body and you can repeat them in your mind quietly.
I am balanced in my ability to both lovingly give to others and gracefully receive from others.
I am exactly where I am supposed to be.
I accept and love myself just the way I am.
In a moment we are going to bring awareness back into focus and bring back any benefits and feelings that occur during this meditation.
Any nice feelings of realizations or wisdom you got from it.
You'll bring them back and you'll carry them on into everyday life and you'll use them during your whole day today.
So if we take a deep breath in now and as you breathe out open your eyes and become aware of what's going on in the room around you.
Move your arms out,
Shake your hands a little.
I will leave this meditation with a smile on your face and a feeling of confident and content love and understanding.
Whatever comes your way you've got this and you have everything you need to be at peace loved and happy.
Thank you I'm Stephen Webb stay blessed and take care.
