Meditation to anchor into the present moment.
Finding a position that can feel supportive,
Where you can be alert yet at ease,
Lowering the gaze or closing the eyes.
Taking a couple of deep breaths,
Breathing in through the nose,
Expanding the belly and exhaling through the mouth.
Audible exhale.
Let's do that a couple more times.
Deep breath in and exhale.
One more time,
Deep breath in,
Expand the belly and exhale.
Allowing yourself to arrive and settle in this moment.
You might notice points of contact,
The surface that you're on.
Maybe you notice air temperature or the feeling or sensation of the clothing touching your skin.
You're not trying to change anything,
You're not trying to do anything different,
You're just noticing what's here already.
Much like in life,
There may be things going on,
The storm might be raging.
And yet we can bring our attention back to the present moment through these anchors of attention through the breath,
Through body sensations,
Through sounds.
And joining me to enter into this moment as it is,
The mind might be churning,
It might be challenged.
And what can you do to come back to the present moment again and again,
Without judgment,
You might notice,
Oh,
My thoughts are going here,
My thoughts are going there.
But the invitation is to come back to the present moment,
Focusing on the breath.
Breathing in,
Knowing you're breathing in,
Breathing out,
Knowing you're breathing out.
What's here in the present moment?
Are there fears?
Are there worries?
Can you make room for them?
They're here already,
Trying to shove them away might make them a little more pervasive or louder till they get your attention.
So seeing if you can open to the idea of allowing what's here to be here.
And if there is a lot of fear or anxiety,
Hand to heart center hand on the belly,
Offering yourself compassion and tenderness for the challenges that you may be facing in this moment.
Inviting the nervous system to regulate.
Inviting this moment of focusing just on the breath.
And if you notice judgments,
Or again,
The mind wandering off,
Just gently come back to the body breathing.
Breathing in.
Breathing out.
Breathing in.
Breathing out.
Nowhere else to be nothing else to do.
Arriving and settling in this moment as it is.
And again,
If the mind is noisy,
Or there's fear feeling in the body.
Seeing if you can offer yourself comfort much like you would a small child or a loved one.
You wouldn't yell at that person and say,
Stop feeling that way.
No,
You might,
Again,
Offer compassionate touch a hug,
You might offer understanding or just your presence.
So this invitation in this moment is to offer yourself your own kind attention,
Your own gift of friendliness towards whatever is going on in this moment.
If you notice tension or holding in the body,
On an exhale,
Seeing if you can release that tension or holding.
And on an inhale,
Maybe inviting peace or ease.
Inhale peace,
Exhale tension.
May I meet this moment as a friend.
May I meet it as it is.
May I meet this moment as it is.
May I meet this moment as a friend.
Friendliness and awareness for what is.
As you feel ready,
Bringing some movement to the fingers,
You know,
To the body,
Maybe wiggling the fingers and stretching if that feels appropriate,
Opening the eyes if they've been closed.
Thank you for bringing your attention to the present moment.
