Hello and welcome to the present moment.
My name is Abby and I will be guiding you today.
Find an upright,
Comfortable seated position.
Lift up and out of the spine through the crown of your head.
Shoulders relax away from the ears and palms gently rest facing up on your knees or in your lap.
Take three conscious deep breaths in and out the nose.
Arrive in this moment.
Allow the breath to flow in and out of the body naturally and simply observe it.
Notice the expansion of the lungs as the breath flows in Notice if the breath is deep or shallow being initiated from the stomach or the chest.
Feel the sensations of the air moving in and out of your nostrils noticing a coolness in the air coming in and a warmth in the breath going out.
Feel the air pass through your throat as it moves into and out of the lungs.
Notice if your breathing is silent or audible.
Notice if at this point you've started to control the breath.
If you have,
Let go and come back to a place of observance.
The breath breathes without you even considering it.
I once heard someone say that the quality of your life is found in the quality of your breath.
What is the quality of your breath?
How does it feel moving in and out of your body?
How does it feel moving in and out of your body?
Beware of the duration of each breath.
How long do they last?
Notice if the inhales and exhales are even or if one lasts longer than the other.
Bring your awareness to the space three inches below your nose.
Noticing the space where you draw in air from.
Really imagine the air as if you can see it being drawn up from this space by your nostrils on the inhale and being put back out into that space on the exhale.
Notice if the inhales and exhales are even or if one lasts longer than the other.
Now bring your awareness into the physical state of your body.
What does your body feel like in this present moment?
Notice any areas of sensation or any areas of tension.
Notice where the body feels restricted and where the body feels open.
Notice your body without trying to change or control anything.
Simply let it be as it is.
Awareness free from judgment.
Bring your awareness to all points of contact between the body and whatever you're sitting on.
Notice the points of contact between different body parts.
Notice what these points of connection feel like to you.
Become aware of your feet.
Notice each toe,
The top of the foot and the sole of the foot.
Notice your ankles,
Your shins and your calves.
Be aware of your knees,
Your thighs,
Your hips,
Your stomach,
Back,
Shoulders,
Neck.
Be aware of each arm,
Your wrists,
Your hands and each finger.
Bring your awareness to your face,
Your jaw,
Mouth,
Nose,
Eyes,
Ears,
The space between your eyebrows,
The top of your head.
Become aware of every bone in your body.
See if you can feel underneath the muscles that are holding them in place.
Now focus your awareness on the muscles.
Now bring your awareness to the skin.
Be aware of the entire body.
Allow your awareness to be here in this body completely.
Be aware of the entire body.
Take a breath here.
Release any tension you may have created in the past few minutes.
Now bring your awareness to your mind.
Allow thoughts to unfold before your observing eye.
Being sure to hold no judgment against any thought.
Give each thought the space to express itself completely.
A suppressed thought will only persist itself further.
Watch your mind with curiosity.
Notice what you're thinking about.
Notice the quality of each thought.
Notice how one thought leads into the next.
Be aware of the conditions of your mind like the conditions of the weather.
It might be clear and sunny,
Cloudy,
Foggy,
It could be storming.
Whatever the conditions of your mind,
Know that just like the weather,
Underneath is an impeccable blue sky that never falters.
Cease to fight your thoughts.
Allow them to flow in and out of your mind and just watch.
Be sure not to get involved with the thoughts.
Not attaching your identity to the thoughts.
Not putting any energy into thinking the thoughts.
You certainly don't have to try to think.
You have to be aware of the conditions of your mind.
You have to be aware of the conditions of your mind.
Take a moment to release the awareness from your mind.
Taking a deep inhale and letting it go.
Now bring your complete awareness to your heart space.
Notice how you feel in this present moment.
It might be tempting to take on how you felt at the start of this meditation,
But if you disregard the past,
How do you feel in this present moment?
Notice the state of your heart.
Can you be aware of how you're feeling without defining it,
Without attaching any meaning or words to it?
Notice where you are feeling.
Notice the intensity of the feeling.
Be aware of any development of the feeling.
Be truly and undeniably present with the feeling.
Allow the feeling to flow through you like water flows down a river.
Take a deep breath,
Filling up from the belly,
Through the lungs,
All the way up to the collarbones.
Hold it for just a moment and exhale to sigh it out completely.
Let it all go.
Rest your awareness at the crown of your head.
Simply breathe in this space.
Let it flow through you.
Let it flow through you.
Allow your awareness to trickle from your crown into the immediate space that surrounds you.
Feel the energy of the space around you.
Let it flow through you.
Let it flow through you.
Let it flow through you.
Let it flow through you.
Allow your awareness to expand,
Filling up entirely the space that you're in.
No longer limiting your awareness to the definitions of the body,
But allowing it to project in every which way.
In this moment,
Be free.
Let it flow through you.
Let it flow through you.
Let it flow through you.
Let it flow through you.
Let it flow through you.
Let it flow through you.
Let it flow through you.
Let it flow through you.
Let it flow through you.
Let it flow through you.
Let it flow through you.
Let it flow through you.
Let it flow through you.
Let it flow through you.
Let it flow through you.
Take a moment to thank yourself for the time you've spent being present today.
It has truly been an honor guiding you.
I appreciate you.
Sending my blessings of joy,
Love,
And peace.
Have a great rest of your day.
