Welcome.
You're not in the meeting yet.
For these next few minutes nothing needs to be worked out.
No preparation,
No rehearsal,
No fixing anything.
Simply letting the meeting sit in the background for now.
For this moment it doesn't need your attention.
Settling into a comfortable position,
Back supported,
Head free and then gently closing down your eyes or softening your gaze.
Simply taking a moment to notice how your body feels right now.
Noticing the body being supported by the surface beneath you.
The ground holding you without any effort.
Nothing to do,
Just arriving here.
Now bringing your awareness to your breath as it is right now.
Not changing anything,
Not controlling the breath in any way.
Just noticing the breath breathing in and out.
At its own pace.
And if the mind has drifted back towards what's coming next,
That's okay.
Simply noticing and then coming back to the breath.
Now inviting you to deepen the breath slightly.
Letting the breath move down into your belly as you're breathing in.
You may wish to place one hand on your chest and the other on your belly to feel the breath moving through your body.
And in your own time taking a deep breath in,
Gently guiding your breath down into your belly.
Feeling your belly rise as you do and then gently exhaling.
Letting your belly fall and then continuing to take these belly breaths at your own pace now.
Not breathing to the point of discomfort,
Simply allowing a steady rhythm here.
Keeping your chest relatively still as you're breathing.
And if your mind moves into planning or thinking ahead,
That's okay.
Simply noticing it and then gently resting your awareness back on the breath.
There's nothing to fix.
Simply breathing as you are right now.
Now letting go of your breath,
Allowing it to return to its natural rhythm and placing your hands back by your side.
Then beginning by scanning your body with your mind.
Noticing your feet on the ground,
The contact,
The weight,
The support.
Noticing your lower legs,
Your thighs,
Your pelvis,
Your lower back,
Your chest,
Your shoulders.
Nothing to change here.
Noticing your arms,
Your hands,
Your fingers,
Your jaw,
Cheeks,
Eyes,
Forehead.
Softening these if available for you.
Simply noticing the body as it is right now.
And gently letting go of your body and bringing awareness back into the room around you.
Perhaps bringing movement back into your fingers and toes and expanding to the rest of your body.
Bringing your awareness towards the meeting ahead and then gently opening your eyes.
Knowing this meditation is available for you anytime you have a big meeting or moment.
Thank you.
