Hello and welcome.
Sit up straight,
Roll your shoulders back,
Get yourself comfortable.
Find that centeredness.
You will know when you have that centeredness when you feel a balance in your body.
And with that balance you can feel there's a sense of presence forming.
If you feel nothing,
That's okay.
Just observe that thought.
No need to comment on it.
Just watch it.
And as you watch it,
Let that thought pass along and feel the presence slowly appearing.
Close your eyes and see if that presence deepens or it might stay the same.
In the presence there is no right or wrong.
There is being,
Living now.
Whenever you have a thought,
That's okay.
Once you catch yourself,
Distance yourself from that thought.
Observe it.
Don't challenge it or accept it.
Watch it float away and gently bring yourself back to the present moment.
And if you have trouble accessing the presence,
Focus on your breathing.
Gently inhale and exhale.
And as you continue to do that,
Focus on the point where your exhale ends before your next inhale.
Use that as a point of focus to bring yourself back to the present.
And as you do this,
Know that the air you breathe unites all of us in the world.
It is the life force that allows all people and all animals to thrive.
It connects all of us.
Its supply is infinite.
Check your posture.
Are you still sitting up straight?
If not,
Gently bring yourself back up.
And as you do,
Take a deep breath in.
Feel the aura of this moment.
Release any thoughts or feelings.
When we empty our minds,
It allows wisdom,
Peace and joy to fill it.
Do you feel wisdom,
Peace or joy?
It doesn't matter if the answer is yes or no.
Let that thought pass and just be.
Listen to the sounds around you.
Let the sounds go in one ear and out the other ear.
There is no need to react or judge these sounds.
They are exactly that,
Just sounds.
They only exist at that point in time.
Maybe you hear silence.
Rest in it if you do.
Sounds come from silence and then they return to silence.
Its peace is infinite.
If you have been lost in thought,
That's okay.
Once you are aware,
Gently bring yourself back to the present.
You can focus on breathing or focus on sounds or switch between the two.
Whichever works for you best.
Finally,
Wrap your arms around yourself.
And in this moment,
Give yourself a warm hug.
No need to comment.
Feel the warmth,
Your love for yourself.
It is available in this present moment.
Thank you for joining me.
As you release your hug,
Open your eyes and know that this is available to you anywhere,
All the time.
