Fully Present

Welcome.

I'll guide you today through a short breath meditation.

Sit comfortably,

Relaxed yet alert.

Really notice how you're sitting here.

In this moment,

In this space,

Notice the volume of your entire body.

Notice where your body ends and where the room,

The outside world,

The ground underneath,

Begins.

Now close your eyes and ask yourself the honest question,

How am I feeling?

Without any judgment,

Without any expectations,

Simply listen.

Now gently bring your attention to the breath.

Follow the rhythm,

The constant flow of air moving through your body.

Let it move natural.

Trust your body,

Knowing how to breathe.

Simply become aware,

Become present.

Distraction is inevitable.

It is simply our mind doing what it's built for.

Give it a smile when you notice any thoughts and say,

Ah,

There is my mind doing its thinking again.

Don't add any further thoughts nor frustration.

Gently guide your attention back to the breath,

To your body,

To you sitting in this space.

To you being bigger and much more than your thoughts.

Feel your entire body from the highest tip of your crown all the way down to your feet.

Your body as a whole is sitting here and now in this moment.

Open your eyes.

Look around with fresh beginner's eyes.

What do you see?

What do you hear?

How do you feel?

Thank yourself for taking this time and go about the rest of your day being fully present.