Hello and welcome to this guided meditation.
This meditation is intended to help return us to the present moment,
Which can be found always in the sensations of the physical body.
So let's take a moment to find a comfortable seated posture,
Without much effort or strain required.
And if it's comfortable for you,
You can allow the eyes to close.
And once you're settled in the physical posture,
Let's take three deep breaths in through the nose and out through the mouth.
Breathing in.
And again.
One more time.
And letting the breath fall away.
And now getting in touch with the sense of inhabiting a physical body in space.
We are here,
Feeling,
Breathing,
Existing in this physical form.
Getting in touch with the most immediate sense of being alive here in a human body.
Currently for me,
I can feel my feet on the floor.
I can feel a bit of a pressure in my forehead.
Feeling of my hands on my legs.
Whatever is most available for you now,
Just see what's there.
Without having to filter that experience through thought or analyzing the feelings.
Perhaps it's the sensation of breath coming in and out of the body,
At the nostrils or upper lip or in the abdomen or chest.
Just see what's there for you now.
These physical sensations will come and go.
They will change from moment to moment.
But for this meditation,
We're making these physical sensations our home.
Our anchor point.
And if and when we find ourselves carried off into thought or daydreaming or planning with the mind,
We just gently notice that and come home to the physical sensations of the body.
These sensations that only exist in this present moment and take place beyond the thinking mind,
Which is where we tend to spend the bulk of our time day to day.
So getting in touch with the physical sensations that are present for you and resting there for a time.
And when the mind wanders,
As it will,
We gently redirect our focus,
Our awareness back to the physical sensations of the body.
Noticing that the body is feeling and the body is breathing.
Right here and right now.
The mind will naturally begin thinking,
Capturing our attention with thinking or analyzing.
We just notice that and come back home to the body.
Checking back in with the physical sensations that are most available to us in this moment.
I can feel the temperature on my skin in the room that I am currently situated in.
My feet on the floor.
Whatever is most available for you in this moment is perfect.
Thoughts and images will arise in the mind.
We simply notice that and just like a grandparent might with a young child,
We gently direct our attention,
Our awareness back to the physical body.
Noticing if we've been carried off into thought and returning once more to the sensations of being alive in this human body.
And when you're ready,
If they've been closed,
You can begin to open your eyes.
Start gently moving the body and coming back to the world around you.
Thank you so much,
Friends,
For taking the time to participate in this meditation.
And I'll look forward to seeing you next time.
Bye for now.
