You are about to start a Be Present meditation.
If meditation is something that you practice regularly then feel free to get yourself into your comfortable position.
If you don't practice meditation very often then sit with support behind your back in a cross-legged position with pillows underneath your knees,
A small blanket as the temperature might drop down a little.
Get yourself as comfortable as you possibly can.
The hands can gently rest on your knees.
Relax the shoulders,
The jaw.
You can begin by taking a deep breath in and fully exhale out letting go,
Being here.
As you go along with the meditation and the different visualization instructions,
You may notice subtle changes that you would like to make to your practice that is good.
Act on them.
These subtle changes will arise in the form of thoughts like,
I would rather say this or be like this instead.
If you have a thought like this,
Do it.
Make the change.
Follow your own flow,
Making sure you are in a location that is peaceful and quiet,
Sitting comfortably,
Making sure your spine is straight.
It is okay to do meditation while laying flat on your back.
If you choose this method,
Just make sure you don't fall asleep.
It is important to stay completely still during meditation.
However,
If you find that you need to move,
It is okay to move,
But try to be slow and mindful in your movements.
Allow your thoughts to simply happen to any ritual that brings you to peace,
Into a relaxed,
Calm state of mind.
And relax.
Allow your eyes to gently close if they're not already.
We're into a half-closed position,
Focusing your attention on your breath.
Notice the natural rhythm and flow of your breath.
Notice your belly rise and fall with each breath.
Spend some time focusing on your breath.
Just relax.
If you find your mind wandering to other thoughts,
Gently remind yourself to return to the action of your breath.
Allow your breath to fill the empty cavity of your lungs naturally,
Then allow it to release as naturally as possible.
Do not force your breath.
Just breathe.
Let's take three deep breaths.
Now,
We will take in three deep breaths.
Breathe in,
Breathe out.
Breathe in,
Breathe out.
Breathe in,
Breathe out.
I'd like you to start by focusing on your toes.
Scrunch them up and then release.
Relax your ankles,
Calf muscles,
Knees,
And thigh muscles.
Remember,
Let any thoughts you may have float up and away from you in an air bubble.
Now,
Relax your buttocks,
Pelvic area,
And begin to notice any tension you may have in your back.
Breathe deeply in,
And as you breathe out,
Slowly relax and release any tension you may have in your back.
Now,
Your shoulders.
Lift them up and then release completely.
Wonderful.
It's time to relax your neck,
Your jaw muscles.
Take a deep breath in,
And as you breathe out,
Let go of any tension you're holding in your neck and jaw.
Finally,
The top of your head.
I invite you to hunch your shoulders up one last time,
And as you release your shoulders,
Any remaining tension can sink down and flow out of you.
Beautiful.
Take a few more deep breaths and enjoy this feeling of relaxation and calm for a little while longer.
Just be aware.
Nothing to do.
Nowhere to be.
Just you,
Your body,
And your beautiful breath right here in this moment.
This is all that matters right now.
Give yourself that permission to just be here.
I'd like you to now slowly bring your attention back to the room.
Begin noticing the sounds around you,
Any sounds outside of the room,
And then gradually the sounds inside the room.
Notice your body.
Feel your whole body.
While you begin to take deep breaths,
Start to feel your toes,
Maybe by wiggling them or touching them with your hands.
Move up to the ankles.
Touch your ankles.
Move up the leg slowly and mindfully.
Move up to the hips,
Your belly,
Your back,
Your hands,
Your whole arms,
And then allow the arms to guide you into a beautiful hug.
Give yourself this loving hug as you squeeze yourself.
Ask yourself,
How do I feel right now?
And when you feel ready,
When you feel like your back,
Like all of your senses are here,
You can begin to gently open up your eyes and go back to your day,
Being more present,
More present with yourself,
More present with your body.
Let's take a deep breath together,
Breathing in and breathe out.
Take as long as you need.
Thank you.
Namaste,
Beautiful soul.
Namaste.
