Come to sitting in an upright position.
Either on a chair or cross-legged.
Now close your eyes and become still.
Notice how your breath is moving through your nostrils.
A bit warmer as you're breathing in.
And a bit cooler as you're breathing out.
Keeping your attention focused on your nostrils.
Feeling the breath moving through them.
Nothing else to do.
And when your mind wanders,
Maybe to worrying,
Analyzing,
Daydreaming,
Catastrophizing,
Fantasizing,
Just notice that your mind has wandered off and then gently return back to your nostrils.
Feeling this breath.
And this breath.
And this breath.
And now become aware that right now you more or less have everything that you need for now.
This might not be a perfect moment,
But right now is enough.
Really dropping into this moment and realizing that right now is okay.
Right now you're not hungry.
Right now you're not thirsty.
Right now is enough.
Simply sitting here and letting this moment be as it is.
And as you do so,
You might notice that your mind goes into questioning this moment.
Is it really enough?
Shouldn't I have more possessions?
Shouldn't I be a bit happier?
So if you notice that your mind goes into grasping,
Just notice that this is happening.
It's completely normal.
Grasping,
Wanting more.
It's what we all experience.
But can you for now let go of grasping just for a couple of moments and realize that right now is enough?
So for now just sitting here,
Opening up to this moment.
And this moment.
And this moment.
Right now you're warm.
Right now you have enough air to breathe.
Right now nothing's wrong.
Now as you're sitting here,
Bring to mind other things in your life that you have right now that make your life enough,
Maybe not perfect,
But enough.
Maybe you have a pain-free body or the sun is shining in this very moment.
Or you're feeling calm,
Present.
Maybe you feel that you have enough friends in your life or enough money to live a good enough life.
Having a sense of enough.
Now when you're ready,
Coming back to your breath.
Checking in with how your breath is now at the end of this meditation.
This breath.
And this breath.
And this breath.
And then when you're ready,
Gently opening your eyes.
Now too is enough.
