Hi,
It's Fiona Bennett and today we're going to just take a few minutes and get present in this moment and put the past behind us.
We all have things in our past whether they're good or bad and it's fine to take some time and remember and yet this is the time in which we live and if we spend too much of our time worrying about what's already happened we cannot fully appreciate who we are and where we are and all the glorious gifts we have in this life right now.
So let's take some time and tune in to right now.
So close your eyes and just settle in to your seat or your mat or your bed wherever it is that you're going to stay for the next little while and let yourself rest comfortably at ease.
Let everything in you soften and relax.
Let your jaws slacken and your tongue just rest in your mouth.
Even let your eyes just rest and stop working hard to see.
They don't have to see anything.
They can just be and you can just be in this moment.
Just listen for the sounds around you.
Take in everything you hear.
Maybe a clock ticking.
Maybe some traffic.
Maybe there's other people in your house in other rooms and you can just hear footsteps or voices from afar.
Just note every sound you hear.
Now if you have some thoughts that start to appear in your head,
Note them too.
As the thought comes in,
Just see it,
Hear it and let it be.
Don't follow it but just take note as it arises in your consciousness and take note as it subsides.
They will arise and subside as long as you don't follow them into a story.
That's all they'll do like waves on the ocean arising and subsiding.
If you notice in any of the thoughts,
Start to generate a feeling of discomfort.
Notice where that is in your body.
Notice if you start to feel a tightness or pressure,
Any aching or anxiety.
Take your breath there with love and light.
Breathe into the place that you're feeling that discomfort.
Turn that around.
Now start to become aware of any sensations that you feel.
See if you can notice your body as it touches the surface it's on.
Maybe the clothing against your skin.
Where your feet meet the floor.
Notice the breath as it enters your nostrils and exits your nostrils.
Notice the breath as it goes down into your lungs.
Feel your chest expand and contract.
Notice the breath as it goes down into your lungs.
Feel your chest expand and contract.
Now start to think for yourself of the day.
The day that you have before you and what it may look like.
Imagine yourself.
See exactly what you look like now sitting or lying as you meditate.
See in your mind's eye yourself with your eyes closed breathing softly.
And imagine what you will be doing when you leave this place of rest and relaxation.
See the people you'll interact with.
See the places you'll go and the actions you'll need to take.
And imagine how you will feel during each of those encounters.
Imagine a restful peaceful calmness.
Imagine confidence.
Imagine compassion and kindness.
Imagine whatever you need during every part of the day ahead.
Imagine yourself.
See exactly what you will be doing when you leave this place of rest and relaxation.
Imagine yourself.
See exactly what you will be doing when you leave this place of rest and relaxation.
Imagine yourself returning again to this spot and taking a moment to feel gratitude for all of the beautiful encounters and experiences of your day.
For all the love you were able to give and all the love you were able to receive.
Open your heart and allow the feeling of gratitude.
Receive it and release it.
We're mindful and grateful for this moment,
This moment now,
These moments that we've shared.
To keep ourselves focused and present,
Listen to this sound.
Listen to the sound of this rain stick.
Concentrate your tension just for a few seconds.
Together let's take a big breath in and out.
Thank you for being mindful with me in these moments.
I wish you nothing but light and love and blessings for your day and all the days ahead.
Enjoy your time in meditation.
You can stay as long as you like and whenever you're ready just slowly and gently open your eyes.
Namaste.
