Before starting the meditation,
I invite you to find a spot where you can sit quietly.
Make sure that you can sit in a way that your back is straight.
You can breathe easily into your belly,
Into your center.
Just spend a moment to make sure you're sitting comfortably.
Have your feet flat on the floor.
Gently close your eyes.
Bring your awareness to the body.
Notice the connection with the ground.
Notice your body resting on the chair.
If you notice any tension anywhere in the body,
See if you can breathe into it.
Allow yourself to relax.
Then bring your awareness to your breathing.
On the in-breath,
Feel the chest rising,
The belly expanding.
On the out-breath,
The belly contracting,
The chest falling.
Feel on the in-breath the air flowing into your nose,
To your throat,
Your chest,
Your torso,
Down into your belly,
Down into your hara,
The center of your being.
And with each breath,
Allow your mind,
Your awareness to follow the breathing down into your hara,
Down into your center.
Allow yourself to drop into your body.
Allow yourself to be here,
To arrive,
To be here now in this moment,
In this space.
If any thoughts arise,
Or there's any distractions,
Just notice them,
Acknowledge them,
And then let them go by bringing your awareness back to the breathing.
Breathing into the nose,
Into the belly,
Into your center.
And with the breath,
Allow your mind,
Your full awareness to follow the breathing down into your center.
And in this space,
Allow yourself to be aware.
Where am I?
Am I here now?
If you notice the mind wandering to different places,
See if with the breath you can allow yourself to return.
Breathing into the hara,
Into your center.
See if with each breath you can allow yourself to be here,
To be now.
It's time you notice you lose the connection with being here now.
Be kind to yourself.
There's no need to judge,
No need to give out.
Simply miss the next breath.
Allow your awareness to drop into your body,
Into your center,
And to be.
Just be,
Be here now.
Whatever arises in this space,
Whatever you sense physically,
Emotionally,
Mentally,
Energetically,
Allow yourself to be aware without judgment,
Without analyzing.
Just be with whatever arises in this moment.
Take a deep breath.
Simply breathing out.
Gently open your eyes.
And see if when you go out into your day,
Into your daily life,
See if you can hold this space.
See if you can be aware of when you're drifting off,
When you're drifting to the past or to the future or into daydreaming.
And without giving out to yourself in those moments,
Just simply notice this and see if just with the breath you can bring yourself back here,
Back into your body and back into this moment and to just be,
To just be here now.
