Welcome everyone for today's meditation.
Take a moment to find a comfortable seated position.
You may sit cross-legged on the floor,
On a cushion or on a chair with your feet gently resting on the ground.
Keep your spine tall yet relaxed.
Let your shoulders soften,
Your jaw unclenched and let your hands rest comfortably on your knees or in your lap.
Gently close your eyes and take a slow deep breath in through the nose and exhale softly through your mouth.
Again,
Inhale deeply and exhale completely,
Letting go of any tension.
Allow your breath to return to its natural rhythm.
Now begin by bringing your awareness to the sounds around you.
Notice all the sounds that fill this very moment.
You may hear birds chirping,
Vehicles passing by or perhaps someone talking or moving in another room.
Pay attention to every single sound that you notice,
Even that subtle sound of your own breath.
Whatever sounds arise,
Simply allow them to be there.
They are very fresh.
You don't have to identify or label them.
Just listen with gentle awareness.
Every sound becomes part of the symphony of this very moment.
If there's silence,
Notice that too,
The quietness that holds everything within it.
Now gradually shift your attention toward your body.
Become aware of your physical presence.
Notice the points of contact,
Your legs against the mat,
Your hands resting on your lap,
Your spine upright.
Bring your awareness to your feet,
Your legs,
Your hips,
To your abdomen,
Your chest,
Your shoulders,
Arms,
Your neck,
Face,
Your entire head.
Notice if there is any sensation,
Perhaps warmth,
Coolness,
Tingling or even some kind of discomfort.
Maybe there's a feeling of ease and stillness.
Whatever arises,
Simply notice it without wanting to change or fix anything about it.
You are just observing.
Be fully present with your body as it is in this very moment.
Now gently bring your awareness to your mind.
Notice what's happening there.
Maybe there are many thoughts rushing in,
Plans,
Some memories,
Worries or random thoughts or maybe the mind feels quiet today.
Whatever you notice,
Let it be.
There's no need to control or stop your thoughts.
Just observe them as if you're sitting by the side of a road,
Watching cars pass by.
You don't have to chase them or get in.
Simply watch them come and go.
This mind is often called a monkey mind,
Always jumping from one branch to another,
From one thought to the next one.
Your role here is only to watch,
To witness.
Now,
Slowly bring your focus to your breath.
Notice the gentle rise and fall of your abdomen as you breathe in and breathe out.
Feel the air as it enters through your nostrils.
Cool as it comes in and slightly warmer as it leaves.
Feel this rhythm of your breath,
Effortless and continuous.
If your mind wanders,
Gently guide it back to your breath again and again with kindness.
Let each breath remind you that you are here,
Present,
Aware and alive.
With every inhale,
Invite calm and clarity,
With every exhale,
Release tension and rest deeper into stillness.
You may silently repeat within your mind,
As you inhale,
I am aware and as you exhale,
I let go.
Stay here for a few more moments,
Simply breathing,
Simply being,
Resting in this awareness of sound,
Of body,
Of mind and your breath.
Now slowly begin to deepen your breath.
Gently bring some movement to your fingers and toes,
Roll your shoulders back and maybe sway slightly side to side.
Now joining your hands namaste in front of your chest,
Taking a deep breath in and as you exhale,
Bow your head slightly in gratitude for this moment of awareness,
For your breath and for your presence.
Whenever you think you're ready,
Slowly rub your palms over each other.
Gently cup your eyes,
Feel the warmth,
Moving the palms away from the face,
Blink open your eyes,
Look into your palms,
Om Namah Shivaya.
May you carry this gentle awareness into the rest of the day.
Thank you.
