Take a few moments in the day just for you.
This is your guided meditation.
So find a spot where you can sit comfortably.
You can be sitting on a chair or on a floor cushion.
You'll hear the word anchor and breath is the anchor that I will use to guide you through this meditation.
If you choose to keep your eyes open or keep a lit candle in front of you and allow yourself to focus on that candle flame.
If you're new to the practice set an intention of compassion no matter how many times your mind wanders off and you catch yourself.
You just smile and come back to your anchor which is your breath.
Focus your attention on your nose and follow your breath.
Just noticing any sensation at the tip of the nose as the breath enters your body and as it leaves the body.
Notice if there are any pauses between the inhale and the exhale.
The next few breaths inhale and feel your spine lifting and as you exhale allow your shoulders to soften.
Focus your attention on your belly and use the next few breaths to release and soften your belly muscles.
Release your jaw muscles and let your tongue rest gently in your mouth.
As you sit and watch the breath notice any sensations present in this moment.
And then gently return your attention back to your breath.
Long slow silent and continuous steady breaths in and out.
Long slow silent and continuous steady breaths.
Inhale and exhale.
When we slow our breathing time seems to slow down.
Notice how your attention to your breath draws you into the present moment.
Into the sensations of the moment.
Without labor without judgment.
Long slow silent and continuous steady breaths in and out.
As you continue to breathe take in these words of an aboriginal saying.
We are visitors in this time and place.
We are just passing through.
Our purpose here is to observe,
To learn,
To grow,
To love.
And we return home.
Take the next breath deep into your belly.
Exhale deeply.
Fill the space with a deep inhale bringing in fresh energy into your mind,
Body and spirit.
Take a couple more deep breaths in and out.
Rub the palms together and place them on your closed eyes.
And take a few moments to breathe in this warmth before opening your eyes.
