A moment of presence.
This meditation is perfect when you are feeling overwhelmed,
Stressed out,
Or like there is not enough time to do all of the things on your to-do list.
For the next few moments,
Put those things aside and carve out space to come home to yourself.
When you are ready,
Find a comfortable meditative posture,
One in which you can just forget about your body for the next few minutes.
Feel your feet firmly planted into the ground.
Feel the weight of the ground beneath you supporting you unconditionally.
Take a nice big inhale into the belly,
A chest holding slightly at the top.
Exhale through the mouth.
Let something go.
Do two more big breaths just like that,
Inhaling into the belly,
Chest holding at the top.
Exhale completely.
One more on your own time.
Begin connecting to your normal pattern of breath,
Noticing what the breath feels like in your body.
Does the breath feel smooth or heavy?
Maybe you notice where it lies in the body.
Simply observing the quality of breath,
Noticing how it feels,
And maybe its potential to transform.
Begin breathing in an even count of four on the inhale and exhale.
Breathing in for four,
Three,
Two,
One.
Exhaling for four,
Three,
Two,
One.
Good.
Inhale four,
Exhale four.
Continue on your own time inhaling and exhaling.
Whenever you get distracted,
Joyfully return back to the simple count of the breath.
Inhaling for four,
Three,
Two,
One.
Exhaling for four,
Three,
Two,
One.
Let go of the count of the breath and begin coming back to your normal pattern of breathing,
Noticing how the quality of breath may have shifted over the past few moments,
Feeling into the breath and allowing it to expand all around you in every direction,
Making you feel more expansive on every inhale,
Widening that presence to touch the four corners around you,
Remembering that you can always return back to this moment of stillness,
To the peace of presence.
Your breath is always accessible to you.
We must remember that it is here to support us.
Coming back to your breath before opening your eyes,
Sense the space around you,
And maybe you even think that this space can be completely transformed upon opening your eyes.
Limitless potential.
Begin deepening your breath into the body,
Beginning to wake up the body,
And when you are ready,
Gently blink your eyes open,
Take in the light of the room around you,
Maybe bringing a gentle smile to your face,
Feeling good about the work that you have done.
I hope that these past few minutes have given you some space in your day.
Remember,
You can always return back to this place.
I hope you have a beautiful rest of your day.
