Hello,
This is Jax and welcome to your short guided meditation to allow you to feel super present.
If it's comfortable for you,
Gently close down your eyes or have a soft gaze looking down towards your nose and allow yourself to find a comfortable position lying down,
Sitting in a chair,
And I want you to take a soft,
Slow,
Deep breath in and a soft,
Releasing,
Deep breath out.
And then do that a couple times,
Really soft breaths in and even softer breaths out.
And then see if you can start to bring that softness into your face,
So softening the creases of the forehead,
Allowing the eyes to unfurrow,
The jaw to soften and release.
Maybe releasing any tension elsewhere in the body,
So maybe the shoulders feel tense or the biceps,
Even the knees.
See if you can just let yourself be like a hot summer day,
Warm,
Relaxed,
And gentle.
Now I want you to start to bring your awareness to the present moment.
And first we're going to tune into the body.
So notice the sensations in your body in this present moment.
Maybe you feel the ground beneath you.
Maybe you feel a sensation in your shoulder,
Your earlobe.
And then let's start to tune into the sensation of your breath.
So maybe you start to feel the rhythm of your breath.
Maybe you start to feel the gentle rise and fall of your chest,
Your ribcage,
Your belly.
And then let's start to take a moment to tune into the noises you hear.
So what sounds do you hear in this moment?
And without judging these sounds or really latching onto these noises,
Can you just observe their presence?
And next we're going to start to turn our attention inward.
So what thoughts are you listening to?
So what thoughts are passing through your mind in this moment?
And your thoughts might be like a bird right now,
Jumping from tree branch to tree branch,
Chirping,
And wanting your attention.
See if you can give your next thought your complete attention without judging it or latching onto it.
And now,
I want you to start to shift your focus to your emotions.
So what feelings are present within you?
Maybe you feel joy,
Sadness,
Excitement,
Or calm.
Instead of trying to bypass these emotions,
Instead of trying to change these emotions,
Can you once again become that observer and witness all of it happening around you?
Maybe even using this as an opportunity to find acceptance as they are.
And as you continue to breathe deeply here,
Just bring your attention to your breath.
And as you continue to breathe deeply here,
Just bring your attention back to the present moment.
Remember,
You are here right now in this moment.
So for these next couple of breaths,
Can you just allow yourself to simply be without needing to change or fix anything?
And now,
I want you to come back to those same soft,
I want you to come back to those same soft,
Gentle breaths you took at the beginning of our practice.
Inhaling really softly and gently.
And exhaling even quieter here.
These moments of stillness and presence are always available for you.
So I'm so happy that you decided to take a moment to pause and be present.
If your eyes were closed,
You can gently open your eyes and return to the world around you.
Remember,
The present moment is where life truly unfolds.
So I hope you are able to embrace it fully and cherish each precious moment.
This is Jax,
And I hope to see you at another session soon.
If you enjoyed today's session,
Go ahead and leave a comment.
Let me know how it went.
If you ever need support,
You can always find me here on Insight Timer at StressToZen,
And I'll see you next time.
