Welcome to the last day of this five-day introduction to guided meditation.
Today our theme is the act of being present.
You may choose to lie down or find a comfortable seated position.
Once you are situated,
Place your arms by your side,
Palms facing up.
Take a deep breath in and exhale.
Notice any sounds around you and then let them go.
Bring your focus back to your breath.
Focus on the feel of the air in your nostrils as you inhale and exhale.
Focus on the sensations on your skin of your open palms.
These last five days might have been an introduction to meditation for you or they might have been a process of getting reacquainted with this practice.
Whatever it was,
Take a second and feel proud of yourself for seeing this journey through.
In the present moment,
Notice how you feel.
Sit with these feelings.
Remember that you are the only person in charge of your feelings.
No one else can make you feel a certain way.
You have control.
You have the power.
You decide what affects you and how.
The words we say to ourselves are so important.
We cannot expect others to give us what we cannot give ourselves.
Are you looking for love?
Love yourself first.
Are you looking for kindness?
Be kind to yourself first.
Are you looking for purpose?
Find purpose in the present first.
Are you looking for better tomorrow?
Appreciate today first.
Learning to be present is one of the greatest things we can teach ourselves.
Living happens in the present.
Choose to live.
Not hope or dream or regret.
Choose to live.
Repeat the following mantra.
I am here.
I am whole.
I am enough.
I am here.
I am whole.
I am enough.
As we get ready for a few moments of silence,
Let this mantra be your guide.
If you feel your mind start to wander,
Simply redirect it back to the present moment,
Repeating this mantra to yourself.
I am here.
I am whole.
I am enough.
I am here.
I am whole.
I am enough.
I am here.
I am here.
I am here.
I am here.
I am here.
I am here.
I am here.
I am here.
I am here.
I am here.
I am here.
I am here.
I am here.
I am here.
I am here.
Simply let go of your mantra and begin to move your fingers and your toes.
As you inhale,
Raise your arms above your head,
Elongating your spine.
As you exhale,
Bring your palms together and down to your chest.
Rub your palms together,
Creating heat and energy.
When you feel ready,
Place your palms over your eyes.
Let your head fall forward,
Letting your palms support the weight of your head.
Breathe here.
Feel supported.
Feel held up.
Whenever you would like,
You may lift up your palms and blink open your eyes.
Namaste.
