A few moments of mindfulness.
This meditation is designed to settle and ground yourself in a present moment.
In the comfortable position,
Seated or lying down,
Relax your neck,
Relax your shoulders,
Relax your arms and relax your legs.
Soften your gaze or close your eyes completely.
And as you sit here,
You might be noticing many thoughts entering your mind.
This is okay,
That is what mind does.
No matter how busy,
Hectic your mind is,
Allow these thoughts to flow freely,
To linger for a few moments.
They'll eventually leave.
There is no need to label your thoughts but see them for what they are,
A combination of words,
Sentences and often just repetitions of what you have heard,
What you have seen.
Therefore,
There is no need to create an attachment to your thoughts,
No need for an emotional response to your thoughts.
But instead,
Become an unbiased observer and watch your thoughts from afar,
From a distance.
Remember,
Thoughts are like the clouds in the sky,
They are never still.
The clouds,
The thoughts always come and go,
Gently guided by the wind,
By your breath.
And now move on to your sensations and feelings.
Notice what you are experiencing right now at this very moment.
Sensations of warm,
Cold,
Thirst,
Sensations of fabric touching the skin and allow anything that you come across to unravel in its own pace,
In its own time.
Notice this without passing any judgement,
Without suppressing any sensations and feelings,
Without creating anything.
Just be here,
Fully present in this moment,
In here and now.
And slowly begin to guide your awareness to your breath,
Noticing the quality of your breath,
Following closely the journey of your inhale and exhale,
Observing the subtle movements of the breath as the chest and belly inflate and deflate.
Breathing in deeply and breathing out calmly,
Breathing in deeply and breathing out calmly,
Experiencing your natural breath with full awareness,
With any sensations present here at this very moment.
Breathing in deeply and breathing out calmly,
Resting your attention on your experience of your breathing.
Breathing in and breathing out,
Breathing in and breathing out.
And if you notice that your mind is getting distracted,
That it started to plan ahead,
Daydream or to remember,
Gently guide your awareness back to your breath.
Breathe in to relax,
Breathe out to let go,
Accepting this present moment as it is,
Without resisting,
Without holding on.
Take a deep breath in and a long breath out.
And slowly begin to move your body,
Moving your toes,
Moving your fingers,
Allowing the energy freely flowing through your body.
Gradually become aware of the space around you and when you feel ready,
Open your eyes and return back to your day.
