Welcome to this meditation.
Find a comfortable position either sitting cross-legged or in a chair with your feet resting on the ground.
Elongate your spine,
Perhaps roll your shoulders up and down,
Open your chest to the front and then release your hands on your knees or thighs.
And then gently if you're ready just close your eyes finding a soft gaze.
Wandering eyes often mean a wandering mind.
Just try to find stillness in your gaze right here right now.
And then taking a deep breath in through the nose deep into your belly and exhale through the mouth.
Inhaling through the nose into your belly and exhaling through the mouth.
And one last time inhale deeply and exhale with a sigh.
Really allowing yourself to let go of anything that doesn't serve you right now.
And really allow yourself to arrive in this space right now.
Then gently become aware of all the sounds that are around you and allow those sounds to come and go as thoughts are coming and going.
Allow them to pass by as if they're clouds.
Not attaching to them and just anchoring yourself back into the present moment.
And then gently become aware of the natural breathing.
Feel your chest rise with every inhale and fall with every exhale.
Your breath is flowing in its natural rhythm and perhaps you feel the oxygen flooding through your veins and through your body.
Notice where you feel the breath.
Perhaps in your belly in your chest.
Perhaps you just notice it entering the nose.
Just observe and know that the breath is the anchor to the present moment.
So whenever you notice yourself wandering in thoughts just notice it and gently bring yourself back to your breathing.
We're not trying to force to stop thinking but rather becoming aware of our thoughts and leading ourselves back into the present moment.
And then take a moment to just check in with your body.
How do you feel?
Is there any tension?
Any lightness,
Tickling sensation?
Just become aware.
Scan your body from your feet,
Over your legs,
Pelvic region,
And then abdomen.
Chest,
Heart,
Shoulders,
Arms,
Head.
See what is present right now.
And once more not trying to judge it,
Just noticing it becoming aware as if you're looking at yourself from the outside as a curious observer what is happening right now.
And then just taking a short moment to check in and see how your emotional feel right now.
What emotions are present perhaps even in physical sensations.
And sometimes just naming them helps us to already release them out of our energetic system and what's more just becoming aware as a neutral observer helps us to distance ourselves from the emotion.
And allow yourself to feel whatever is present.
Whenever you feel yourself being distracted by thoughts or even a train of thoughts,
Come back to your breathing.
Let the breath guide you back into the present moment.
And then just for a moment allow yourself to wander off in your mind.
Allow your mind to have any thought that it would like to have.
And just take a moment to see and to notice what is happening.
What is arising?
Don't restrict just let it flow.
Perhaps even asking yourself where is my next thought coming from and staying present with this question.
And then gently allow yourself to come back into the present.
But just observing and noticing the sounds around you one more time.
Noticing your body sitting on the mat,
On the ground,
On the chair.
And then taking a deep breath in through the nose and exhale with a sigh.
One more time and exhale.
One last time.
Inhale.
And then gently blink open your eyes coming back into the here and now.
And just take a short moment to acknowledge the time that you have taken to come into stillness.
Bringing mind,
Body and heart into more alignment.
Just a short moment of awareness before you rush into your day again.
And bringing more of this awareness and stillness into the rest of your day ahead.
