So we all experience difficult times or unpleasant emotions and this meditation is meant to ease that experience by just being for a minute not having to do anything but just be.
So first let's just take a minute for you to get present here with me in this moment.
So go ahead and get comfortable sitting or laying down and if your mind is busy or wandering just bring it back to my voice to the present moment here and focusing only on the sound of my voice and breathe out any stress and any tension of the day.
Breathe out any arguments,
Any to-do lists,
That person that cut you off in traffic.
Just let all of that go and I want you to take another nice deep breath with your exhale being twice as long as your inhale.
So starting to relax now and then notice what you're experiencing in this moment.
What sensations,
What feelings are presenting themselves to you and all you're doing is just noticing.
You're not doing anything else and if you're tired then just let yourself be tired.
If you're feeling happy or sad just be with that and even if nothing comes up just be with that just as it is.
Don't push anything away and don't engage with it.
Don't judge it.
Just be with what is.
Not having to do anything because you're just being and feel the peace in that.
The freedom.
So effortless to just be exactly as you are in this moment.
Thoughts,
Feelings,
Sensations floating through your awareness like leaves floating on the wind,
Not holding on to anything.
Just drifting past,
Coming and going.
So just coexist with all of it floating and drifting,
Drifting and floating.
And notice that what you are aware of or thinking even just two minutes ago is already gone.
And in this state of pure existence feel the gratitude for this moment.
The gratitude for your body that's letting you be here right now,
Having this experience,
This life,
This moment.
And let that gratitude flow through your body and know that you can stay here in this meditation for as long as you like.
And whenever you're ready just open up your eyes and notice how good you feel.
