Hello and welcome to this short meditation.
This will be about a five minute guided meditation and I'll be helping you bring your attention back to the present moment again and again.
One of the things that you'll undoubtedly notice is that your mind will wander.
That's perfectly normal and natural.
It's not a problem.
It's just what the thinking mind does.
When you notice that you've been thinking,
Just be aware of it and maybe label,
Ah,
There's a thought or thinking is happening.
And then gently,
Without judging yourself or your thoughts,
Bring your attention back where we are in the meditation.
This is meditation.
The noticing when the mind has wandered away from the present moment and then gently,
Without judging,
Bringing our attention back to right here.
So let's start in a seated position on a couch or a chair with both feet on the ground and bringing your attention to the bottoms of your feet and the points of contact with the ground beneath.
Just noticing that you have feet and noticing how your feet are held and supported by the floor and knowing that underneath the floor is the earth supporting and holding you always.
And maybe just seeing if right now you could allow your feet to relax and release just a little bit more into that support and that holding.
And now bringing your attention up to your bottom,
Noticing the points of contact there,
Noticing the way that the chair or couch holds and supports you.
And seeing if you can just allow yourself to surrender a little bit more into that holding and the support.
And if thoughts arise,
Just being aware,
Oh,
There's some thinking.
Seeing if you can release without judging and just come back now as we move our attention up to the back and noticing as you lean back against the chair or the couch how that supports you.
And seeing if you can relax,
Release and surrender just a little more into the support that's offered.
And then coming into awareness of the head,
Noticing the way that the neck and the spine support your head.
And if you're leaning back against the chair or couch,
Noticing that support and that holding as well.
And allowing your head to just relax and release into that.
And bringing your attention to your breath.
Not trying to make anything happen,
Just letting the body breathe itself and noticing the way there's some rising and expanding on the in-breath.
Some relaxing and releasing on the out-breath.
And if thinking happens,
Just notice that and seeing if you can gently,
Without judging,
Come back to the awareness of the rising and the releasing as you breathe in and as you breathe out.
Just breathing in,
Knowing that you're breathing in.
And breathing out,
Knowing that you're breathing out.
And now just bringing awareness to the whole of your body,
Breathing itself held and supported by couch or chair,
Feet held and supported by the floor,
And knowing that underneath it all is the holding and the supporting of the earth.
There for us always.
And now I'll end the meditation with a chime.
