Hi friends,
Welcome to practice.
My name is Victoria and I'll be guiding you through today's present moment meditation.
Take this time to make yourself comfortable.
You're welcome to do this meditation seated or lying down.
As you start to settle into your practice position,
Allow your shoulders to melt away from the ears.
Unclench your jaw.
Soften your gaze or completely close your eyes.
Taking this time to arrive,
To let go of what has happened,
To let go of what might happen.
Inviting the mind gently home to the body,
Home to the present moment.
In this practice,
I'll share five mantras or short gattas for you to use to focus on the breath.
There'll be times of silence.
With every exhale,
Allow the body to soften just a little bit more.
Breathing in,
I know that I am breathing in.
Breathing out,
I know that I am breathing out.
In,
Out.
Repeating this mantra to yourself for the next five deep breaths.
Gently let go of that mantra.
Breathing in,
My in breath is deep.
Breathing out,
My out breath is slow.
In,
Deep.
Out,
Slow.
Using this new mantra to follow the breath in and out through the nose.
Breathing in,
I feel calm.
Breathing out,
I feel at ease.
In,
Calm.
Out,
Ease.
If the mind starts to wander,
That's very normal.
We're only human.
As you catch your wandering mind,
Come back to the mantra.
In,
Calm.
Out,
Ease.
Breathing in,
I smile to my body.
Breathing out,
I release any tightness or tension I hold in my body.
In,
Smile to body.
Out,
Release tension and tightness.
Breathing in,
I'm aware of the present moment.
Breathing out,
I know that this is a wonderful moment.
In,
Present moment.
Out,
Wonderful moment.
Gently now release any mantras.
Mindfully bring your awareness back to the body.
Take a moment to notice how you feel here at the end of our practice.
When you are ready,
You can slowly wiggle your fingers and toes.
Take a stretch if that feels good.
And in your own time,
Gently flutter the eyes open.
Thank you so much for practicing.
Wishing you calmness and peacefulness ahead.
