10 Minute Guided Meditation To Return To Presence

As a gift for you,

I'm going to take you through a beautiful meditation.

So let's get comfortable and relax.

Sitting comfortably on our chair,

With your spine upright,

Shoulders are relaxed,

Hands are resting on your thighs,

With your palms turned towards the sky.

Relaxing your shoulders away from your ears,

Relaxing your jaw and lowering your eye gaze.

And if it is comfortable for you,

You may choose to close your eyes.

Becoming aware of your feet,

Connecting your feet to the ground beneath you,

Noticing the connection between your back and the seat of your chair.

Becoming aware of the physical sensation of sitting,

Your body to feel very heavy in your chair.

And now taking your attention to your breath and breathing deeply and fully,

Allowing your breath to pull you into your body.

As you begin to explore the various sensations,

Noticing as you breathe in,

The belly is expanding and as you breathe out,

The belly is contracting.

Inhale,

Expansion.

Exhale,

Contraction.

If your mind begins to wander,

That is the nature of the mind,

With kindness and curiosity,

Gently bringing your attention back to the breath.

Become aware of the sounds in the environment right now.

Noticing all the sounds,

Perhaps the traffic passing by,

People whispering in the background.

Simply noticing all the sounds in the environment right now.

Become aware of your thoughts,

Whether they are good thoughts or bad thoughts.

Simply become aware of your thoughts.

Accept your thoughts exactly as they are.

You are in harmony with your thoughts right this moment.

Become aware of your feelings.

Exploring the sensations in the body,

Whether they are good feelings or bad feelings.

Simply accepting them in this moment.

You are in harmony with your feelings.

Breathing in,

Breathing out.

Once again,

If your mind begins to wander,

Bring your attention back to the breath.

And let's bring ourselves back into the environment right now.

Paying attention to all the sounds in this moment.

The closest sounds that you can hear.

The furthest sounds that you can hear.

And very gradually in your own time,

Wiggling your toes and your fingers.

Gently open your eyes.