Welcome to this meditation designed to help you cultivate mindfulness and deep presence In this moment there is nowhere to be nothing to do Just the simple practice of being fully here fully aware Find a comfortable position either seated or lying down Let your body relax your hands resting gently in your lap or by your sides and when you're ready close down your eyes and taking a deep long breath in through your nose filling your lungs completely hold for a moment and then exhale slowly through your mouth releasing any tension or distractions Let's begin Begin by bringing your awareness to your body Notice the sensation of your feet on the ground the feeling of your clothing against your skin the temperature of the air around you Now shift your focus to your breath Observe the natural rhythm of your inhale and exhale Feel the cool air entering your nostrils and the warmth of your breath as you release it With each inhale imagine breathing in clarity and calm With each exhale release any thoughts of the future or the past allowing yourself to fully immerse and settle into this moment If thoughts begin and your mind wanders gently bring your attention back to the breath knowing that this is the practice Returning to presence again and again Now expand your awareness beyond your breath Tune into the sounds around you Perhaps the hum of nature distant voices or the quiet stillness of the room Simply listen without judgement allowing each sound to come and go Next bring your attention to your body Notice any areas of tension or ease and you soften your shoulders relax your hands and you let your jaw unclench Now become aware of your heartbeat Feel it's steady rhythm a quiet reminder that you are alive,
Present With each breath allow yourself to fully experience this moment Sensing,
Feeling and embracing the simple beauty of being here now Imagine your thoughts as clam drifting across the sky Some are light and wispy others heavier but none of them stay They simply are As thoughts arise acknowledge them without judgement and gently let them go Returning to your breath Repeat silently I am present I am here I am at peace Feel the space between thoughts expand creating a sense of stillness and ease within you Now bring your awareness to the very essence of this moment Beyond your breath Beyond your body Beyond thoughts Just a deep,
Quiet presence Feel yourself merging with the present Dissolving into the now There is no past to dwell on No future to anticipate Only this moment,
Rich and full Sit with this awareness Allowing yourself to be fully immersed in presence In stillness In being Take a long,
Deep breath in Filling your body with gratitude for this time of mindfulness Hold for a moment And then exhale Letting the sense of deep presence settle within you Slowly begin to wiggle your fingers and toes Bringing awareness back to your surroundings And when you're ready gently blinking open your eyes Carrying this deep sense of mindfulness and presence with you into the rest of your day You are here You are present You are at peace You are at peace
