Welcome and thank you for taking a moment to be more mindful and for taking a moment to reconnect with yourself.
If you're ready,
Find a comfortable seat,
Sitting,
Standing or lying down.
Make sure your back is straight,
You're comfortable and let your hands fall where they naturally do.
If you like,
Feel free to set an intention for your meditation,
Whether it's to be more in the present moment,
To let go of the past or to connect with yourself.
Whatever you feel is most for you at the moment.
Start by taking a few deep breaths.
Take a breath in and out.
One more.
Take a breath in and out.
And one more to bring us into the present moment.
Breathe in and out.
After that last deep breath,
Begin to breathe naturally.
Notice the rise and fall of your stomach as you breathe in and out at your normal pace.
Continue noticing the natural rise and fall of your stomach as you breathe.
Feel free to notice your thoughts as they come up.
Don't fight them or curse yourself for having them.
They are natural.
We all do.
If you notice thoughts that linger,
Acknowledge them and let them go.
Imagine them floating by like clouds in the sky and gently return to your breath.
Our thoughts can sometimes be stubborn and rigid.
However,
We have a choice to let them pass away,
To let them go,
To not dwell in or engage with a thought as it comes up.
As thoughts arise,
Just acknowledge them,
Notice them,
And let them float away.
And as you do so,
Gently return to your breath.
One of my favorite books,
The Untethered Soul,
Reminds us that we are not our thoughts.
We are consciousness observing our thoughts.
So when negative things arise in your mind,
Much like in this practice,
You can let them go.
Whether you're sitting or working or speaking with a peer,
You always have the power to let them go and come back to the breath.
Come back to the present moment.
As we near the end of our practice,
I invite you to come back to the intention that you set at the beginning of your practice.
Think of its importance and how you will take it into the rest of your day.
With that,
Take a deep breath.
Bring your focus back to the room around you.
Move your hands and feet.
And when you are ready,
Feel free to open your eyes.
Thank you so much for practicing with me today.
Have a wonderful day.
