All right,
Welcome to this meditation.
Today the topic will be being present.
Start with your breath.
For this meditation I invite you to go in nature if you have somewhere around you,
Even a park,
Where you can walk mindfully,
Slowly.
And if this is not accessible for you,
Sit in a comfortable seat,
Close your eyes and just picture somewhere that makes you happy,
That makes you at ease in your body and mind.
Your breath is the most powerful tool to be fully present in your body.
We breathe all the time without even thinking about it.
It's part of our reptilian brain.
But really when we pay attention and we start noticing how we breathe,
That will change how we are,
How we feel.
Nowadays we are in a society that keeps us busy.
We are into doing,
Doing.
But what about being?
Being fully present with yourself,
Your sensations,
Your emotions.
Being present with your family,
Partner,
Kids.
When we are eating,
Notice the food,
The textures,
The flavors and come back to your breath.
Slow down.
If you are in nature or if you're picturing nature,
Notice how it is around you.
Notice the colors,
The sounds,
The temperature of the air against your skin,
The moisture.
Breathe that moisture in through your nostrils,
All the way down your belly,
Soft belly and sigh it out through your mouth.
Notice how your body feels,
The contact to Mother Earth under your feet.
Notice even maybe the tension in your body and with your exhalation release some tension that you're still holding through an open mouth,
Just like the wind.
And take the time to really be fully present.
Bring your mind back to your breath,
To your surrounding.
Slow down even more so.
Listen to the sound of your steps and start feeling connected to something bigger than you,
To Mother Nature's that provides everything we need to live on planet Earth.
Finding five or ten minutes a day to be fully present in your body.
Stop thinking about that to-do list for a moment and to turn inward.
Breathe.
By opening your mouth,
You activate your parasympathetic nervous system.
You rest and digest and heal too.
That's when beautiful things happen,
When you take the time to relax,
To slow down.
Maybe look up at the sky,
At the clouds or at the stars.
Can you see trees,
Different greens and the leaves or needles?
If there's water,
Like a river or the ocean,
Let your thoughts being floated away,
The ones that don't serve you anymore,
With the water.
Wash it out.
Creating more space to be immersed in that beautiful nature.
Being present,
Being where you need to be right now.
And come back again to your breath if your mind started wandering.
Find more space in the ribcage,
Shoulders are relaxed,
Heart is open.
And I invite you to pause here if you're walking,
To place your palms against your chest,
Against your heart and close your eyes.
And together let's take three deep breaths.
Exhale through your mouth,
Sigh it out.
When you're ready,
Inhale to a count of 5,
4,
3,
2,
1.
Hold for 1 and exhale for 5,
4,
3,
2,
1.
One more like that.
Inhale slowly,
4,
3,
2,
1.
Hold for 1 and exhale it out.
5,
4,
3,
2,
1.
One more like that.
In your head,
Inhale,
Hold and exhale even more slowly.
Release your arms by each side,
Roll your shoulders up,
Back and down.
And open your eyes again.
Look around.
How do you feel?
What do you see?
I wish this meditation brings some peace,
Some calm and it gives you a sense of being more present.
I wish you a great day.
Thank you.
