Good evening everyone and welcome to mindfulness meditation practice with myself Tremaine Cato.
Tonight we will take a journey to self as we gently transition our awareness from our busy lives to the presence of now.
Give thanks to self for taking a few moments out of your day to reconnect with the body,
Mind and breath.
Find a spot wherever you are,
Either laying down or seated.
Rest comfortably here.
Notice your surroundings,
The cool air against your skin,
The stability of the back body.
You can gently soften your gaze or close your eyes completely.
At any time during our practice,
The mind may flow in and out of thought.
Know that this is completely normal,
Changing our relationships with those passing thoughts and feelings and meeting them with compassion and perspective.
Just allow the thought to come and go and then slowly fade away.
Find a sense of ease within.
How are you feeling this evening?
Maybe restless,
Fatigued,
Energized?
Just sit with this simple observation without becoming attached.
Notice any tension within the body as an impression of your day.
No need to do anything,
Just be aware.
Maybe you have tight shoulders,
Low back pain,
Throbbing feet?
Simply be in the presence of how you feel from the inside out.
Now notice the ease within the body,
Soft belly,
Open heart,
Relaxed shoulders.
Find comfort here.
Rest knowing you are safe and you are nurtured.
Slowly draw your awareness to your breath.
Notice the rhythm of your inhales and exhales.
Is it deep?
Feel the cool air flowing through the nose as you inhale and the slight warmth at the tip of the nose as you exhale.
Allow whatever worries and tensions of the day to simply dissolve into the ground.
Surrender here.
Rest assured that all your efforts for today are now in the past and cannot be altered or changed.
Tomorrow is another opportunity to flourish in whatever your hands may touch,
Your feet may land on.
As we end our day with infinite gratitude for the experience,
We manifest five affirmations to ease our thoughts and create complete calm within our bodies.
Beginning here.
I appreciate the gift of today and I will remain grateful knowing that there is always tomorrow to plant new seeds of abundance.
Today I learned from my experiences and can receive this wisdom with gratitude and compassion.
My body is relaxed and my heart is at peace.
Whatever I am looking for is already within me.
I am the master of my own reality.
I end my day with positivity,
Resting with ease and awakening feeling fully refreshed.
Resting here,
No hurries,
No worries,
Just the body,
Mind and soul slowly coming back to this place and space.
If you choose,
You can stay here a bit longer or you may begin to flutter your eyes open,
Noticing your surroundings,
Colors,
Ambience.
Notice how the body feels from the inside out,
Breath relaxed,
Mind open and receptive.
Allow the peace of your practice to be your guide as you wind down for the night,
Knowing that you can always come back at any time.
Thank you everyone for practicing with me today.
May you have sweet dreams and a wonderful night's rest.
