Welcome to today's meditation,
Start by finding a comfortable position,
You can be sitting up,
Laying down,
Resting in whatever way feels most comfortable for you,
And gently closing down the eyes,
Starting to bring the attention to your breath,
And just noticing it,
The depth,
The temperature,
The pace,
The balance between the in-breath and the out-breath.
And slowly starting to deepen the breath,
If you're finding yourself breathing just into the throat,
See if you can bring it down into the chest,
And then even further down into the lungs,
The ribcage,
Front and back,
And now all the way down into the stomach,
And feeling those breaths become longer,
Slower and deeper,
Maybe it helps to count the breaths,
Six beats in and six beats out,
And letting those beats be your own rhythm,
Doesn't have to be seconds,
Doesn't have to be a heartbeat,
Just six beats in a rhythm that feels natural,
And then gently letting your attention go,
Letting it fall away from the breath,
And just easing into the moment,
And as you settle into this space,
Starting to notice what thoughts come up,
What enters the mind in these moments of silence,
And trying not to buy into the thoughts,
But just seeing what comes up,
Thoughts about the day that's been,
The day or the night ahead,
Future planning,
Thinking about people,
Thinking about work,
Thinking about your responsibilities,
Maybe you're thinking about physical sensations,
Or thinking about your thoughts,
And the pace of your mind,
And whatever it is,
Starting to strip back each thought,
Each layer,
And remembering that it's just you,
It's just you in this moment,
Thoughts that you're having,
Experiences that you've had up until now,
All those that are about to come,
They're actually not here with you right now,
It's just you,
The worries,
The concerns,
The troubles on your mind,
They're not here with you right now,
Not in this present moment,
So anything that's not here with you right now,
Can you let it go,
Just for a moment,
You can always come back to it,
And always return to those thoughts,
But just see what it feels like to let go of them,
And be here with just you,
And maybe more thoughts will come and go,
Observing,
But then reminding yourself they're not really here,
It's just you,
So what do you feel in this moment,
Without those thoughts,
Without those troubles,
How does it feel to just be in this space with yourself,
No distractions,
No stories,
Just you,
You are here,
You are safe,
There's nowhere else to be,
Even if there is somewhere to be in the future,
Right here,
Right now,
You can just be,
Breathing into that feeling,
Starting to take more air and more oxygen into the lungs,
And emptying all the way out,
As you breathe in,
Feeling into that space,
Just being here with yourself,
And as you exhale,
Letting go anything that's not here with you,
How does your body feel,
Bringing attention down to the tips of your toes,
Soles of your feet,
Up the calves,
The shins,
Past the knees,
Over the thighs,
Past the hips,
Feeling into the space between your hips,
The pelvis,
Stomach,
All of the organs,
Protected under the ribs,
The ribcage,
Coming up your spine,
Your shoulders,
Your chest on the other side,
Your heart space,
Down the arms,
Past the wrists,
Into your hands,
And all of your fingertips,
Full body relaxation,
Coming back up the shoulders,
Past the neck,
The face,
And the entire head,
And just feeling your body in this space,
This present moment,
Nothing else,
No one else,
Just you,
Reminding yourself that you are all that you have,
You are all that you need,
And you are safe.
