Hello and welcome.
My name is Tina Stinson and I want to thank you for joining me for this meditation today.
We're going to practice coming back to center again and again.
So find your comfortable position either sitting or lying down and just let your body settle in.
When you're ready,
Close your eyes.
Let's take a deep breath in through the nose,
Filling the belly and expanding the chest.
And then exhale through the mouth,
Letting go,
Allowing yourself to relax,
Be present.
Bring your awareness to the surface that's supporting you right now.
And maybe allow your body to relax into that surface and allow it to support you during this meditation.
Now choose an anchor,
Just something to come back to.
It could be your breath,
It could be the feeling of your hands,
Or you could focus on a word and keep coming back to that word.
Maybe peace or rest.
Let's sit together right now and every time your mind wanders,
You can gently return to your anchor.
That's all you need to do.
So every time you wander,
Just return.
Wander again and then return again.
There is no wrong way to do this.
Every time you return,
It's a small victory.
Let's pause for a few minutes so it'll be completely quiet,
Maybe a little music in the background,
And practice coming back to your anchor,
Back to your center.
I'm going to stop talking just for a few moments and then I'll return in a few minutes.
Bringing your awareness back to my voice.
Now if it felt like your mind wandered the whole time,
That's okay.
That is the practice,
Coming back to your anchor every time.
So you showed up and you practice.
Let's take one more deep breath in to seal in this practice today.
Breathing in through your nose as deeply as possible,
Filling your belly,
Expanding your chest.
Hold at the top for a moment and then exhale through the mouth.
Begin to bring your awareness back into your body.
Maybe wiggle your fingers,
Wiggle your toes.
And when you're ready,
You can gently open your eyes and move into your day.
Namaste
