I invite you to get in a comfortable seat,
Your legs crossed,
Or maybe your feet on the floor,
You may lie down as we get ready for this meditation.
Allow yourself to be fully present in the moment.
In order for you to step into this presence,
I invite you to take three deep breaths with me.
We're going to inhale deep into the belly,
Hold at the top,
And exhale when you're ready.
Inhale,
Hold at the top,
And exhale when you're ready.
Inhale,
Hold at the top,
And exhale when you're ready.
I invite you to really feel how your body feels in this moment.
Feel your feet on the ground,
Your feet in the chair or on the bed.
Feel the way that your skin is touching your clothes or touching the fabric.
Feel the way it feels to be 100% present in your body right now.
Notice the way your breath moves your body,
Your stomach,
Out and in.
As you inhale and exhale,
Just notice.
Notice the way that the skin on your face feels.
Do you feel a gentle breeze?
Do you feel any warmth or cold?
Just notice how it feels.
I invite you to notice what you're hearing right now in this moment.
Notice what sounds are present in your environment.
I invite you to notice what's taking place around you in this very moment.
Perhaps it is some outdoor sounds,
Or maybe you're listening outside and you can hear the birds chirping or the wind blowing.
Perhaps it's just silence.
Just notice.
Notice what you're hearing.
What smells can you notice in your environment right now?
Maybe you smell some food or there's a scent in the air.
What do you smell right now in this moment?
Now I invite you to notice what taste you have right now in your mouth.
What taste or taste can you identify?
Maybe you taste something that has to do with the last meal that you ate or the last drink that you drank,
Or maybe you've just finished with some mouthwash or gum or mint,
Or maybe you notice that there's not much of a taste at all.
No matter what it is,
Just notice.
Now I invite you to notice what thoughts are going through your brain.
What thoughts may be swirling through your brain right now.
And perhaps there's no thoughts because you have found yourself in this present moment.
I'd like you to notice the thoughts and realize that your thoughts are not you.
Imagine yourself detaching from the thoughts as you say to yourself,
I am not my mind.
I am not my thoughts.
Take a few more moments to notice what is happening right now in this moment as you just scan and enjoy and invite yourself to accept fully without judgment whatever is taking place.
As we complete this meditation,
I'd like to invite you to sit in this present moment using any and or all senses to take note and just be present for a moment to really to express gratitude for everything that you have,
For the senses that you have,
For the body that you have,
For the life that you have,
For the breath that you are inhaling that gives you life.
Feel into this moment and express your gratitude.
And a moment I'm going to count to five.
On the count of five,
You will open your eyes.
You will have no side effects,
No ringing in your ears.
You will be wide awake and ready to take on your day.
One,
Two,
Gently coming out.
The count of five,
You will be wide awake,
Ready and alive and ready to take on the day.
Four,
Five,
Eyes wide open,
Wide awake and ready to take on your day.
