Hello there.
Let's begin by finding a comfortable position,
Either sitting or lying down,
And take a moment to acknowledge the gift of this time for self-care.
Make any necessary adjustments to feel more comfortable and supported by your surroundings.
And when you are ready,
Take a deep breath,
Hold it,
And release.
On the next inhale,
Pay attention to where your breath originates from and try to bring it towards your diaphragm.
Place one hand on your belly and the other on your heart to feel this change in your breathing.
Notice how your exhales become longer and more intense.
Remind yourself that it is natural for thoughts to drift during meditation and it is these very experiences that we want to practice noticing today.
Whenever you find your mind wandering,
Simply observe your thoughts objectively and return your focus back to your breath.
This introspection is about being mindful of our thoughts,
Feelings,
And sensations.
One technique we can try is counting each breath from one to seven.
You can say to yourself,
I breathe in and out to stay more present in the moment.
You can also add a loving kindness intention,
Such as I breathe in compassion and breathe out forgiveness.
I breathe in love and I breathe out love.
Take note of any changes in your mind,
Body,
And spirit as you do so.
Continue to allow your thoughts and feelings to wander freely like fish in the ocean.
Observe how they move and connect.
Take note of any sensations,
Emotions,
Or thoughts that arise,
Especially as you transition your focus gently back to your breath.
Now see if you can shift your focus to something more intentional,
Such as a task you have been putting off or a goal for the near future.
Observe any hesitations or resistance and allow your breath to bring a sense of acceptance and ease.
Trust yourself to be able to handle these feelings and note how your body responds.
After observing all the emotions,
Sensations,
And experiences within you,
Take a few more deep breaths and then gently transition,
Maybe with some gentle movement,
Back into the space you are in and back to the rest of your day.
Thank you for your practice.
