This is a quick morning meditation with just mindfulness,
So I will guide you into presence and then just allow you to sit in stillness for a few minutes and then I will bring you back to the room.
So find a comfortable seat and sit up nice and straight,
Either lowering the gaze or closing the eyes,
And take a deep breath in through the nose.
Exhale out the mouth,
Relaxing the shoulders and the neck and the jaw.
Take another deep breath in through the nose,
Expanding through the ribcage into the belly,
Holding at the top.
Exhale,
Let it go out the mouth as you relax the shoulders a little more,
Deepening into your seat,
And one more breath.
See if you can expand a little bit more into the belly,
Drinking in a little bit more air,
Holding at the top.
Exhale,
Let it all go,
Pressing all of the air out of your lungs and your belly and settling into your seat,
Allowing your breath to return to normal.
Just focusing on the space between the eyebrows and the presence in your body,
Surrendering to this room or wherever you are,
And just allowing your thoughts to pass through you like a river.
No need to try to prevent them or change them,
Just allowing them to pass on by without getting stuck on them,
Doing your best to stay present.
I'm just staying here for a couple of minutes,
Continuing to come back to that space between your eyebrows,
Allowing your thoughts to drift by,
And just beginning to notice how you feel after being here in stillness and quietness for the last couple of minutes,
Offering yourself gratitude for taking a small bit of time out of your day to just be present,
To take a little rest,
And turn your attention to your breath,
Deepening your inhales and your exhales as you come back into your body,
Maybe wiggling the fingers and the toes,
Noticing the temperature of the room,
Taking one more breath in together,
And exhale as you let it go and flutter the eyes open,
Moving back into your day with presence and mindfulness,
Allowing your thoughts to pass on by without identifying or getting attached.
May you have a peaceful and mindful rest of your day.
See you next time.
