Hello and welcome.
I invite you to find a place for formal sitting meditation.
Protect it from distraction and make it your personal retreat.
Now take a moment to check your posture.
Notice your feet flat on the floor.
Let your pelvis rest on your chair,
Bench or cushion.
And then notice your spine gently lifting up from the tailbone to the top of your head.
Let your hands rest in your lap and enjoy the warm support from underneath.
Now check in with your breath and arrive in the here and now.
Notice each inhalation and exhalation with a sense of openness and curiosity.
Notice the quality and pace of your breath without the need to change it.
If possible letting go of your to-do lists and plans.
Knowing that you can return to your project after the meditation with more stability and focus.
Release the past and invite an attitude of acceptance.
Breathing in filling your lungs with fresh air.
Exhaling releasing tension.
And if we get pulled away from the presence by thoughts and feelings,
Don't define this as a problem.
This is just how our minds are.
The moment you recognize that,
You can even congratulate yourself for noticing instead of judging yourself.
Because this is a mindful moment.
Remember you always have the choice to gently coax your awareness back to what is present in the here and now.
Just notice,
Pause and feel what is presenting itself with every cycle of breath.
This way you train your mind to stay focused.
Like training a little puppy with patience and love,
You remember it to stay.
Again and again you remember it to stay.
Stay present and staying close to your heart.
Without getting caught up in stories,
You actively pay attention to your thoughts and emotions as they arise and disappear.
Meet whatever there is with attention and the willingness to listen unconditionally to the best of your abilities.
Breathing in knowing that you're breathing in and breathing out knowing that you're breathing out.
Staying centered in your seat.
Taking one breath at a time.
And as you come to the end to this meditation,
Take a moment to thank yourself for taking the time to meditate today.
Know that this contributes to your health and well-being and the well-being of people around you.
Now slowly open your eyes and look around before you get up.
And then as you move,
Try to allow the same spirit of awareness to go with you into the activities of your day.
Thank you for your patience and practice.
Be well.
