In meditation.
To regain a sense of calm and clarity.
Within your day.
To begin.
Become still wherever you are.
Whether that's lying down,
Sitting upright in a chair,
Or standing tall with feet firmly planted on the ground.
Choose a posture that will allow you to be as comfortable as possible during this meditation.
And gently close your eyes.
Bring your awareness to whatever you feel in this present moment,
And lovingly surrender the weight of your body to gravity.
Feeling supported by your surroundings.
Allow your weight to sink into the areas of contact between your body and the elements supporting it.
What sensations can you feel right now?
Do you notice any tension or unpleasant sensations within your body?
If so,
Bring a gentle awareness towards them and accept them as best as you can.
If you begin to tense in your breathing.
Simply let go a little bit more with each out-breath.
And remember to soften into gravity.
Notice any thoughts as they arise and pass through your mind.
Let them come and go without identifying with their content in any way.
You can form a soft smile and just observe them,
As if they were clouds drifting by you in the sky.
Know that these thoughts are fleeting,
And there is no need for you to attach to them right now.
Be aware of any feelings and emotions as they arise also.
Can you let those come and go easily as well?
Include everything within your awareness,
As nothing need remain.
Now.
Allow your attention to fully gather around the feeling of the breath moving through the body.
Drop your awareness into the breath.
Feeling the variety of sensations in all the areas of your torso.
Can you feel your awareness ebbing and flowing through the body with each deep breath?
Use your breath to anchor that awareness into the present moment.
All is well.
Take note of each expansive inhale.
And each calming exhale.
Again and again.
When you notice that your mind has wandered.
Gently guided back to the breath deep within your being.
Now,
Gently expand your awareness to include your entire body.
Feel the weight and shape of the body as it sits,
Stands,
Or lies.
If you feel any pain or discomfort,
Make sure your awareness stays open and you meet these sensations with love and curiosity.
What are these areas?
Are they trying to tell you something about your body,
Your health,
Your lifestyle?
Or perhaps your level of stress.
Cultivate a level of acceptance and acknowledgement for all of your experience,
Whatever it may bring.
Use the breath to anchor your awareness into the present moment.
Through each inhale and exhale.
Again.
And again.
And when you're ready.
You can slowly let your eyes open.
May you bring this mindfulness to the rest of your day.
Feeling a sense of calm and clarity.
Within your body and mind.
All my love.
REM.
