Welcome to Take Care Coaching Guided Meditation.
Let's begin by taking a few moments to get settled.
If you're sitting in a chair,
Let both feet rest flat on the floor.
If you're seated on the floor,
Make sure you keep your back straight.
If you're lying down,
Make sure your head and neck are supported,
Keeping a neutral spine.
You want to make sure you're in a comfortable position you can maintain for a while.
You're welcome to close your eyes or keep them slightly open,
Looking right in front of you.
To begin,
Take a couple of deep breaths or sighs to let go of any tension.
Maybe this is the first time you're stopping today,
So check in with yourself.
Notice,
Without judging,
How you feel right now in this moment.
Perhaps thank yourself for taking this time for you and for your meditation practice.
As you relax more into this space,
Move your awareness to your breath.
Begin to watch that one place where you can most easily feel your breath as it gently moves in and out of your body.
This may be the tip of your nose,
Noticing the air moving in and out,
Or perhaps noticing the temperature of the air moving in and out of your nose.
It could also be the rise and fall of your chest or the rise and fall of your belly.
Wherever you most easily feel your breath,
Focus your attention there.
Allow your breath to be natural,
Not forced or pressured.
Try to follow your breath.
Get really curious about it.
Do your best to stay present and just ride the waves of your own breathing.
Try to stay present and just ride the waves of your own breathing.
By now,
You've probably noticed thoughts arising about what you've been doing or what you need to do.
See if you can just let those thoughts go as you settle more into this space,
Allowing your awareness of the present moment to open,
Releasing any judgments,
Plans,
Or worries.
So just1 There's nothing you need to do right now.
There's no place you need to be.
Be here with your breath.
Fall in your breath as it comes in your body and as it leaves.
Fall in your breath as it comes in your body and as it leaves.
Every time you find your attention off your breath,
Gently bring it back.
If you have to bring yourself back to your breath a hundred times,
You bring yourself back a hundred times.
Be patient and kind to yourself as you learn this practice of mindful breathing.
Be patient and kind to yourself as you learn this practice of mindful breathing.
When you're ready,
Start to deepen your breathing.
Slowly start to come back to your room.
Perhaps move your fingers and toes.
When you're ready,
You can gently blink your eyes open,
Taking in your surroundings for a moment.
And if you need to stretch,
Take this time to stretch.
Thank you for meditating with Take Care Coaching.
Have a great rest of your day.
Take care.
