Hi,
I'm Nora Sophia.
Thank you so much for taking time,
Not only to meditate with me,
But for your self-care.
So important.
Let's begin by finding a comfortable position,
Whether that's seated for you or lying down.
The main thing is that you're relaxed.
Now I want you to gently close your eyes and allow yourself to just sink in and settle into the present moment.
Take a deep breath in,
Filling your lungs with fresh air,
And then slowly exhale,
Releasing any tension or stress you may be holding.
Take a moment to notice the sensation of your body and the sensation of your breath entering and leaving your body.
Now bring your attention to the natural rhythm of your breath.
Notice the sensation of the cool air entering your nostrils as you inhale and the warm air leaving your nostrils as you exhale.
Allow your breath to flow naturally and without trying to control it.
Just let it be.
As you focus on your breath,
You may notice your mind starts to wander.
Thoughts,
Worries,
Or distractions may arise.
I just want you to acknowledge these thoughts without judgment and gently guide your attention back to your breath.
Each time your mind wanders,
Simply bring your focus back to the sensation of your breath,
Reminding yourself you can begin again.
Now let's deepen our awareness of the present moment.
As you continue to breathe,
Expand your attention to your body.
Notice the physical sensations in your body,
The weight of your body as you're lying down or sitting in the chair.
Notice the contact of your feet on the ground and feel the energy and aliveness within you.
Now shift your attention to your surroundings.
Notice any sounds around you,
The distant hum of traffic,
Any rustling of leaves,
The squirrels playing outside,
Or just the subtle sounds within the room.
Maybe it's your air-conditioned humming.
Without getting caught up in any particular sound,
Simply observe them as they come and go.
Now bring your attention to your thoughts and emotions.
Notice any thoughts or feelings that arise without getting entangled in them.
Just observe them as passing clouds in the sky of your mind,
Allowing them to come and go while staying anchored in this present moment.
Take a moment to express gratitude for this present moment.
Gratitude for the breath that sustains you,
For the opportunity to be fully alive and aware.
Just cultivate a sense of appreciation for the here and now.
Take a final deep breath in,
Feeling the expansion and fullness in your body.
And as you exhale,
Release any remaining tension or distractions.
Slowly wiggle your fingers and your toes,
Allowing yourself to come back fully to the present moment.
And when you're ready,
Slowly open your eyes,
Maintaining the sense of presence and mindfulness you've cultivated throughout this meditation.
Carry this state of awareness with you as you continue with your day,
Knowing that you can always return to the present moment through the simple act of conscious breathing.
And take a moment to thank yourself for committing to this practice of presence,
For taking the time to nurture your well-being.
Carry this bliss with you throughout the day.
Receive my gratitude for meditating with me.
