Hi and welcome to this meditation for grounding your mind in the present moment.
Sit comfortably with the back upright,
Spine aligned.
Relax the face.
Relax the jaw.
Release any tension you may be holding in the face and in the body.
Settle in and come to stillness.
Bring the awareness to the breath,
Noticing the natural rise and fall,
The breath coming in through the nostrils,
Breath going out through the nostrils,
Breath coming in,
Breath going out.
Be aware of each breath as it is,
Not judging,
Simply allowing it to be.
Breathe,
Breathe with awareness.
We won't change anything about the breath.
If the breath is long,
Let it be long.
If the breath is short,
Let it be short.
Let it be natural and normal.
Each breath as it is,
Breathe,
Breathe with awareness.
Feel awareness on the breath,
Every breath coming in and breath going out.
Aware of each breath,
Having all attention at the entrance of the nostrils,
Breathing with awareness.
If thought comes up,
Let there be thought.
Bring the awareness back to the breath.
If there is background noise,
Sound,
Let there be sound.
Bring the awareness back to the breath.
If there is sensations in the body,
Allow the sensations to be and bring the awareness back to the breath.
All awareness on the breath.
If anything comes up,
We'll simply notice these thoughts,
Sounds or sensations and we'll redirect the mind back to each breath coming in and going out.
Breathe,
Breathe with awareness.
Breathe.
Breathe.
Breathe.
Breathe.
Bring the awareness back to the breath.
All awareness on the breath.
Everything breath.
Nothing but breath.
As we sit and contemplate,
Grounding ourselves in this present moment,
If there are any things that come up that distract you from the breath,
Simply redirect the mind to this moment,
This breath as it is,
Changing nothing.
Breathe.
Breathe with awareness.
Breathe.
Breathe.
Breathe.
Breathe.
At this time,
You may relax the concentration.
Place the concentration on the breath.
Notice any thoughts that come up.
Notice any sensations in the body.
Allowing everything to settle down.
And now in your own time,
Whenever you feel ready,
You may slowly open the eyes.
Thank you for practicing this meditation with me.
Hope that you feel grounded and relaxed through the rest of the day,
Ready to take on anything that the future has for you.
Have a great day.
Namaste.
