Sit or lie down comfortably with your back straight,
Spine long.
Soften your shoulders,
Feeling them draw away from the ears and gently down your back.
Begin to relax your face,
Taking some deep belly breaths,
Perhaps adding a sigh along with your exhale.
Allow yourself to come into this space,
Into this moment,
Moving away from what happened before you sat down,
Moving away from what's to come.
Begin to anchor your mind to your body and breath.
Start by bringing your attention to the tip of the nose,
Where the breath enters and leaves the body.
Notice any sounds or sensations that arise each time you inhale and exhale.
Feel your breath.
Become one with your breath.
Allow your breath to take you more deeply inside,
Connected to your true nature,
Connected to your true self.
If you like,
Place your left hand on your heart and your right hand on your belly.
Slowly begin to deepen your inhale,
Starting from the base of the belly and feeling the breath rise up through the torso,
Through the ribbasket and chest into the heart,
Perhaps reaching your clavicle and shoulders.
As you exhale,
Allow any thoughts related to the past or future,
What has just happened or what will happen next,
To leave the mind and body.
Continue to inhale deeply and use the exhale to empty yourself of anything unrelated to the present moment.
When you are ready,
Introduce the mantra,
I am present.
Anything is possible.
Without defining what that possibility entails,
Continue repeating this mantra silently in your mind.
I am present.
Anything is possible.
Allow the answers to come without force or effort.
Maintain the connection to your breath,
Perhaps linking the words of the mantra to it.
Inhaling and repeating I am present.
And exhaling,
Repeating anything is possible.
Find the rhythm that works for you.
Avoid becoming frustrated if the mind wanders.
Practice compassion with yourself as you would with a small child.
Simply return to your mantra and breath if you find your attention drawn elsewhere.
I am present.
Anything is possible.
Rest in pure beingness and complete self-awareness with your mantra for the remainder of your meditation.
When you decide to return to your physical surroundings,
Do so mindfully,
Maintaining a sense of loving kindness throughout the remainder of your day.
Be with your breath.
Be with the presence of possibility.
Be here now.
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