Inviting Presence

Thank you for joining me for this five-minute meditation to become more grounded,

More present and to really invite some stillness into your day.

Start by coming into a comfortable seated position whether that is cross-legged on the floor or sitting on a chair,

Maybe sitting on a pillow or you can use a cushion or a pillow behind your back or lying down.

And slowly start to become aware of your breath.

I invite you to close your eyes so that we can spend the next few minutes going inward.

Take deep inhales and deep exhales.

With each inhale,

Feel your belly and your lungs expand and feel them contract with each exhale.

If you are becoming aware of any thoughts that are distracting you,

Try not to judge them.

Instead,

Whenever a thought comes,

Just notice it and bring your awareness back to your breath.

Feeling the sensation of each inhale and each exhale out of your lungs,

Breathing fresh oxygen into your body.

Our breaths can always ground us in any situation.

Whenever you are feeling anxious or stressed,

Your breath can bring you back to the present moment.

Continue to breathe here.

If you are feeling any stress,

Any anxiety in the body,

Try to localize where that feeling is in your body right now.

Is it in your chest?

Maybe a tightness of the chest?

Is it in your stomach?

Where in the body are you carrying tension today in this moment?

Are you tight in your shoulders?

Wherever this tension is,

Can you send your breath to that area and use each inhale and each exhale to release that tension?

Now very slowly start to open your eyes and bring your awareness back to the room that you're in and your surroundings.

Try to keep this sensation that you have created today with you for the rest of your day,

Knowing that whenever you feel any stress,

Any anxiety,

You can always come back to your grounding breath to bring you back into the present moment.

Thank you for joining me for this practice.