Quiet The Mind | Right Here, Right Now

Join me for this mindfulness meditation,

Created to help you quiet your mind and reconnect with the calm that's always here,

Right beneath your thoughts.

You don't need to try too hard or do anything perfectly,

Just listen,

Breathe and allow yourself to arrive.

Close your eyes,

If that feels comfortable.

Take a long breath in through your nose and let it go slowly through your mouth.

Notice the sound of your breath,

The cool air coming in,

The warmth as it leaves your body.

Just inhaling and exhaling.

Now feel the weight of your body where it touches the surface beneath you.

The chair,

The floor,

The bed.

Let yourself be held by it.

There's nothing you need to hold up right now.

Now bring your attention back to your breath.

No need to change it,

Just notice.

When your mind starts to wander,

Which it probably will,

Gently guide it back to this breath.

You might notice thoughts pulling at your attention,

Plans,

Worries,

Ideas,

Memories.

Let them pass by,

Like leaves floating down a quiet stream.

You don't need to stop them,

Just let them drift.

If you notice yourself judging,

I'm doing this wrong,

I can't focus.

See if you can meet that voice with kindness.

The moment you notice you've drifted,

That is mindfulness.

Now bring your focus into your body.

Feel your chest rise and fall.

The gentle rhythm of your breath,

The stillness beneath movement.

You might feel tiny sensations,

A pulse,

A vibration,

Warmth,

Coolness.

Everything is alive.

Everything is changing.

Now let this awareness expand,

Beyond your breath,

Beyond your body,

Into the quiet space that holds it all.

This is presence,

Not something you have to find.

It's what remains when you stop searching.

Take a few moments here,

Resting in a simple experience of being.

No goals,

No pressure,

Just awareness.

When you're ready,

Take a deeper breath in.

Feel it fill your chest,

Your belly and your entire body.

Then exhale completely.

Notice the room around you again,

The sounds,

The light,

The space.

Quiet the mind,

And life becomes clear.

Open your eyes when you're ready and carry this quiet presence with you into whatever comes next.