Hi friends,
Welcome to your meditation.
My name is Amber and today I have a practice for you that you can do anywhere at any time of day to help you feel more present and grounded.
Let's get started.
All right,
Let's come to a comfortable position.
Most of the time we meditate in a seated position,
But you could choose to stand or lie on your back as well.
Just choose whatever feels most comfortable to you while being alert enough that you don't fall asleep.
You might like to have your hands resting in your lap.
Palms facing up will give you a little more energy and be more uplifting,
While palms facing down will feel more calming and grounding.
And as we take a moment here to get settled in,
Maybe closing the eyes whenever you feel ready,
I just want to take a moment to express a little bit of gratitude for you,
For being here today with me,
Taking a moment between whatever else you have going on in your day to slow down and check in with yourself.
I think it's really admirable and I'm glad that you're here,
However you happen to be today.
And now bring your attention to your breathing,
Just noticing the flow and the cadence of your inhales and your exhales.
Not necessarily changing the breath in any way,
Although you could do that if you want to,
If that feels good,
But mostly you're just bringing attention to the experience of breathing,
How the air feels as it passes through your nose and how the chest feels as the lungs expand and the feeling of release as the breath is exhaled.
Now moving the attention from the breath to the physical body and any sensations that it might bring with it today.
And when I say physical sensations,
I mean literally whatever you can feel in your muscles,
Your joints,
And on your skin.
And depending how you feel today,
It might be nice to systematically scan through the body from the top of the head all the way through to the bottom of the feet.
Or you might prefer to be a little bit more open,
Allowing sensations to bubble up to the surface on their own.
There are a lot of things to notice in the physical body,
So take your time.
I personally like to start by bringing awareness of my body in space,
Noticing how I'm sitting and any sensations of height,
Of width,
And depth,
And see if you notice any sensations of pressure in the body.
Perhaps you feel it on the back of the legs where they touch the chair or the gentle pressure of your feet on the ground.
So I know a lot of people talk about the benefits of meditating at the same time every day as,
You know,
Maybe part of their morning routine,
But realistically my practice looks like taking three deep breaths while standing in line at the grocery store or resting my eyes for five minutes at my desk before my next meeting.
So wherever and whenever you happen to be meditating now,
Just know that there's no better or worse.
There's just the regular and consistent practice of coming into the present moment,
Whatever that looks like for you.
So if your mind has wandered away and has started thinking,
Just notice it and then gently but firmly bring the attention back to the present moment.
Now as we come to the end of today's anywhere and anytime practice,
Take a moment to express gratitude for yourself,
Thanking yourself for showing up today.
It's not always easy to do with everything else that we have going on in our lives,
So I think it's good to give ourselves a little bit of credit for all the little ways that we show up for ourselves during the day.
And warming up the body now,
It might feel good to rub the hands together to generate a little bit of heat.
You might take a luxurious full body stretch and gently blink the eyes open whenever you're ready.
Thank you so much for meditating with me today.
If this meditation was helpful for you,
Please leave me some feedback below and I look forward to seeing you again next time.
