Welcome to this meditation.
Coming back to now.
Today we're going to take a little journey back to the now.
Right here,
Right this moment.
We're going to notice our thoughts,
Even those tricky ones,
Without letting them take over.
Are you ready?
Let's begin.
Taking a deep nourishing breath in through the nose,
Into the belly,
And then slowly letting it out through the mouth.
And again,
A nice slow deep breath in,
Deep into the belly and breathing out through the mouth.
Breathing in this way throughout,
Making the breath as smooth and as circular as possible.
In and out.
Now,
Let's imagine that your thoughts are like clouds in the sky.
And some clouds are fluffy and white,
And some are a little stormy.
And sometimes they just don't want to leave.
And that's okay.
Because we know clouds come and go,
And so do thoughts.
Noticing any thoughts that are swirling in your mind right now.
Maybe they're worries,
Or maybe they're,
I should have,
Thoughts,
Or maybe just silly little thoughts.
And that's okay.
You don't need to push them away.
You don't need to chase them.
You just need to notice them.
Like looking at the clouds floating in the sky.
Now,
Gently bring your awareness to your body.
Can you feel your feet on the ground?
Can you feel your legs sitting or standing?
And can you notice your hands resting quietly?
Let your body feel heavy,
Calm and safe.
Now,
Taking a deep breath in,
And slowly let it out.
And as you breathe out,
Imagine letting a tiny breeze blow through the clouds,
Moving them gently along.
Your thoughts can float too,
If you like.
Watch them.
And let them move.
But you don't have to hold on to them.
And if your mind wanders,
That's okay.
That's what minds do.
Whenever you notice your thoughts pulling you away,
Gently,
Softly bring yourself back to your breath.
And as you breathe out,
Imagine letting your awareness flow through your chest.
Bringing yourself back to the feeling in your body.
Bringing yourself back to the hearing now.
And let's take one more big,
Gentle breath in,
Right into the belly.
And let it out slowly through the mouth.
And notice how your body feels.
And notice your mind.
You don't need to make the thoughts go away.
You just get to be here,
With your breath,
With your body,
And with the world right now.
And when you feel ready,
You can wiggle your fingers and toes.
Maybe stretch a little.
And open your eyes if they were closed.
And remember,
Just like clouds,
Your thoughts will float by.
And you can always come back to the now.
You are safe.
You are calm.
And you are present.
