Find a comfortable position.
You can sit upright with your feet on the ground,
Or lie down if that feels better for your body.
And allow your hands to rest comfortably.
You can either have palms up for receiving,
Or palms down for more grounding.
Gently close your eyes,
Or soften your gaze.
Take a slow breath in through your nose,
And gently exhale.
Again,
Breathe in slowly,
And release.
Let your breathing return to its natural rhythm.
Begin to bring your awareness into your body.
Notice where your body is touching the ground,
Or the chair,
Or the bed beneath you.
Feel the support underneath you.
You are held.
There's nothing you need to do right now.
Nowhere you need to go,
Nothing you need to think.
Just allow yourself to arrive here,
In this moment.
You might notice your breath moving in and out of your nostrils.
You don't need to control it.
You don't need to control your thoughts.
Just observe.
Notice breathing in,
And breathing out.
Your mind may still be busy,
Naturally,
Thinking about the past,
Planning the future.
It's very common,
And that's okay.
The mind is designed to think.
Let me say that again.
The mind is designed to think.
So when you notice your thoughts drifting,
Simply acknowledge them.
Just say hi,
And gently guide your attention back to your breath.
Back to this moment,
Right here,
And right now.
Now begin to notice what is happening in this moment,
Anchoring into the present.
You might notice the temperature of the air on your skin.
Notice the rise and fall of your chest.
Notice the quiet sounds around you.
Each breath is a reminder that life is happening right now.
Not yesterday,
Not tomorrow,
Right now.
So focus on your breath.
If your mind wandered again,
That's okay.
This moment is enough.
Nothing needs to be added.
Nothing needs to be taken away.
Just noticing where your mind wanders to,
And simply come back to the breath.
Just this breath,
And the next breath.
We'll start expanding our awareness by seeing if you can allow the present moment to feel a little wider.
What do I mean by that?
Notice your whole body breathing,
Like a wave.
When you inhale,
Feel the energy lift up.
As you exhale,
Feel the wave pushing back down.
Maybe a little wider now.
Notice the space around you.
Again,
What do you hear?
What do you feel?
And what do you sense?
Notice the simple fact that you are here.
You are here,
Alive and aware.
Aware that the present moment is always available to you.
So whenever life feels overwhelming,
Your mind starts getting busy.
You start moving a little bit faster.
You can come back and slow down to this.
Just one breath.
Take one slightly deeper in through the nose.
Feel your belly expand.
And slowly exhale through your mouth.
Begin bringing gentle awareness back into your body.
Maybe wiggle your fingers,
Your toes.
Maybe a neck stretch,
Tilting your head to the side.
That one always feels good.
When you're ready,
Slowly open your eyes.
Take a moment before moving on with the rest of your day,
Rest of your night,
To breathe.
Just breathe.
And remind yourself,
Keep being you,
Stay present,
And stay humble.
Thank you.
Thank you.
