Welcome,
Dear one,
It's Lenka.
Welcome to today's present moment meditation.
Find a comfortable seat,
Sitting on the ground or on the chair.
Gently place your hands onto your thighs and simply connect to yourself.
And before you close your eyes,
Dear one,
Just look around your surroundings.
Look at the room or a space you're sitting in.
What can you witness?
What can you see?
Taking every simple detail in.
And once you absorb all the parts of your environment,
Just close your eyes now.
Knowing that you are safe,
You are here and now.
Connecting to the sounds around you.
What can you hear?
What can you hear in surrounding around you beyond my voice,
Beyond the music?
Connect to the sounds for a moment and then let them go.
That's it.
Bring awareness to your nostrils now.
To your sense of smell.
And see what are the free things you can smell.
Not judging.
Not doing anything else,
Just naming those free things you can smell.
And maybe there is nothing you can smell and that's okay.
Now feel the touch,
The warmth of your palms onto your thighs.
Feel your clothes gently brushing against your skin.
Feel your feet or legs grounding to the ground.
Feel the support.
Feel the connection.
And now lastly,
Connecting to the taste in your mouth.
What can you taste?
Not judging it,
Not trying to change it,
Just seeing it for what it is.
What can you taste?
And now letting go of all of the senses.
Take a deep breath in.
And as we are here now,
In this very present moment,
Bring the left palm onto your heart,
Your right palm on top of it.
Connect to your heart center.
And set a simple intention for your day ahead.
What frequency you want to resonate.
Perhaps start gently moving your torso and your shoulders,
Bringing a gentle movement into your body.
And as you walk away from this morning present moments practice,
Know that you can always come back to this feeling of being completely,
Truly present.
Whenever you need to,
You can reconnect to this space.
Bring your palms in the middle of your chest at a prayer.
Take a deep breath in.
Exhale,
Sigh out,
Let go.
Sealing our practice with Om,
Hymn of the universe,
Inhale.
Namaste.
Thank you so much for practicing with me.
I will see you in the cup.
