Begin by finding a comfortable position.
This could be sitting,
Lying down or standing,
Whatever feels right for your body right now.
Take a moment to adjust and settle in.
Now,
Gently close your eyes when you're ready.
Take a deep breath in and out.
Allow your awareness to settle on your breath and your body.
Notice the sensation of gravity.
Feel the weight of your body pressing down.
Perhaps you can feel your clothes against your skin.
What other sensations do you notice?
There's no need to change anything.
Simply observe.
Tune into the sounds around you.
What can you hear?
Maybe there's the hum of electronics,
The rustle of leaves or just the sound of your own breath.
Observe these sounds without judgement.
Now,
Bring your attention back to your breath.
Notice how it flows in and out.
Is it deep or shallow?
Fast or slow?
Again,
There's no need to change it.
Just observe.
As you continue breathing,
You might notice thoughts arising.
This is natural.
When you notice a thought,
Simply acknowledge it and let it pass.
Like clouds drifting across the sky.
Return your focus to your breath.
Now,
Bring to mind a routine task you've done recently.
It could be something like doing dishes or sending an email.
Visualise yourself performing this task.
As you watch yourself in your mind's eye,
Observe without judgement.
Notice the movements of your hands,
The expression on your face.
Say to yourself,
This simply is.
Let go of any ideas of good or bad,
Right or wrong.
It just is.
Now,
Shift your awareness to a broader view of your life.
Think about the roles you play.
Perhaps as a provider,
A caregiver,
A friend,
A professional.
For men,
You might consider expectations of strength or leadership.
For women,
You might reflect on balancing multiple responsibilities.
Whatever your experience,
Observe it without judgement.
Say to yourself,
I am who I am.
Let go of shoulds and should nots.
In this moment,
You are perfect as you are.
Unfolding into more with each breath.
Bring to mind a recent interaction with someone else.
It could be a conversation with a colleague,
A moment with a loved one,
Or an exchange with a stranger.
Observe this interaction as if watching a movie.
Notice the words spoken,
The body language,
The emotions present.
Say to yourself,
This simply is.
As we near the end of this meditation,
Take a moment to appreciate yourself.
Appreciate your willingness to look inward,
To observe without judgement.
This is a powerful practice that can transform how you move through the world.
Slowly begin to wiggle your fingers and toes.
Notice the sensations as you do this.
Feel the life in your body.
When you're ready,
Gently open your eyes.
Take a moment to observe your surroundings,
Carrying this non-judgemental awareness with you as you return to your day.
Remember,
You can return to this practice of non-judgemental observation any time.
It's a tool always available to you,
Helping you navigate your unique reality with grace and acceptance.
