Welcome to today's meditation.
Come into a comfortable seated position,
Maybe seated on a chair or on a pillow or on the floor.
You can also lean against the wall behind you,
Try to bring your shoulders above your hips so they are in line with your hips.
Gently close your eyes,
Maybe circle your shoulders for a moment to help relax them.
And then find stillness in your body and your mind.
Relax all the muscles in your face.
Maybe bring your gaze over to your third eye center that is the space between or just above your eyebrows.
This can help you to stay present.
Maybe add a gentle smile to your face.
This can also be a reminder to stay in the present moment.
Whenever our mind starts to wander,
We often let go of that gentle smile.
If that helps you,
Try to keep coming back to that gentle smile every time.
It's just about the point of noticing it and coming back to it.
That is the practice.
Even if that smile is not visible from the outside,
Try to feel it inside.
Try to visualize that smile and that feeling of joy.
Like a bright warm light.
Feel that heat flowing through your whole body.
Now bring your awareness over to your breath.
Start to deepen your breath.
Try to do that as effortlessly as you can.
Just slowing your breath down one breath at a time.
Bringing down our breath,
Bringing our attention towards our breath can really help us to stay present and to be calm and sit in stillness for a moment.
If your mind starts to wander,
Try to come back into the space.
Feel all the sensations in your body.
Just let everything come up,
Whatever that is.
Maybe you want to come back to that gentle smile if that helps you.
With every inhale,
Try to really relax your belly so your belly can expand to the outside.
Maybe you want to make your breath audible for a moment.
Maybe sighing it all out on the exhale through your mouth.
And then come back to that feeling of joy.
Feel this warm feeling.
Feel it filling your whole body.
From your toes,
Go through all your body parts.
Try to visualize that feeling of joy.
Your whole body and your mind.
Your breath is still,
Nice and slow,
Nice and deep,
One breath at a time.
Maybe it helps you to count your inhale for 4 counts and your exhale for 6.
Do that in your own rhythm,
There's no right or wrong rhythm.
Just choose your own rhythm.
And if you feel like this is stressing you out,
Then just let go of it again.
Just maybe come back to that sensation of joy,
That gentle smile.
Maybe visualizing yourself at a place that fills you with joy.
And slowly,
Maybe start to move your fingers first,
Move your shoulders,
Maybe roll your head gently from side to side.
Think yourself and everyone around you on this planet for taking this time today to practice.
This is all that it is about,
Just finding the time to practice.
Gently start to open your eyes,
Let your gaze become clear,
Just look at whatever is in front of you for another moment.
Take a deep breath in,
Open your mouth and sigh it all out.
I wish you a beautiful day or a beautiful evening and I'll see you for your next meditation.
Thank you for your practice.
