Welcome,
My name is Michael.
Thank you for practicing this meditation with me today.
I'd like you to begin by finding your comfortable position,
Either sitting or lying down.
Gently close your eyes.
Take a deep breath in and slowly exhale,
Allowing your body to relax and release any tension.
As we begin this guided meditation,
Our focus will be on being fully present in this moment.
We often find ourselves lost in thoughts about the past or worries about the future.
But right here,
Right now,
We have the opportunity to let go of those distractions and simply be here in this very moment.
Take a moment to tune into your breath.
Notice the sensation of the air entering your nostrils as you inhale and the warmth as you exhale.
Follow the natural rhythm of your breath,
Allowing it to anchor you in the present moment.
As you continue to breathe,
Bring your attention to your body.
Notice any areas of tension or discomfort and allow them to soften and relax.
Feel the weight of your body sinking into the surface beneath you,
Fully supported and grounded.
Now shift your awareness to the sounds around you.
Notice the subtle sounds that often go unnoticed.
The humming of cars passing,
The distant chirping of birds or the gentle rustling of leaves.
Allow these sounds to come and go without judgment,
Simply observing them as they rise and fade away.
Bring your attention inward now.
Become aware of any sensations in your body.
Perhaps you feel warmth or coolness,
Tingling or pulsation.
And notice any areas of contact between your body and the surface you're resting on.
Feel the gentle rise and fall of your chest with each breath.
We're going to explore this present moment through the senses.
Begin by focusing on your sense of touch.
Notice the feeling of your clothes against your skin.
Notice the texture of the fabric and the sensation of your breath as it passes through your nostrils.
Take a moment to appreciate the gift of touch,
Allowing yourself to fully experience it in this moment.
Next,
Shift your attention to your sense of hearing.
Listen carefully to the sounds around you,
Both near and far.
Notice how they come and go,
Rising and falling effortlessly.
Embrace the symphony of the sounds without attachment,
Allowing them to wash over you like waves on a shore.
Now let's engage your sense of smell.
Take a deep breath in and notice any sense in the air around you.
It could be the aroma of fresh air,
The fragrance of flowers or the scent of a candle.
Allow yourself to savour these smells,
Appreciating the richness they bring to this moment.
Moving on,
Turn your focus to your sense of sight,
Even with your eyes closed.
Notice the play of colours and patterns behind your eyelids.
Observe the interaction of light and darkness and allow yourself to relax in the display of visual sensations.
Embrace the vastness of this inner landscape.
Lastly,
Bring your attention now to your sense of taste.
Notice any lingering tastes or sensations in your mouth.
Perhaps you can still taste the last thing you ate or drank.
Take a moment to savour the flavours on your tongue,
Fully present to this sensory experience.
And as we near the end of this meditation,
Take a few moments now to reflect on how it feels to be fully present in this moment.
Notice the spaciousness and peace that arise when you let go of distractions and anchor yourself in the here and now.
Allow this sense of presence to permeate your being,
Both during this practice and in your everyday life.
You can return to this state of presence at any time.
The more you cultivate this practice,
The easier it becomes to embrace the beauty and the richness of each passing moment.
And when you're ready,
Just slowly bring your awareness back into the room.
Gently open your eyes and take a moment to thank yourself for taking this time out.
