Remember, meditation is a practice. Don’t worry if you find it hard to stay focused at first. With regular practice, it will become easier. The aim is not to get it perfect, but to improve your relationship with your thoughts and emotions.

  • Begin by finding a quiet, comfortable place where you can sit or lie down. Close your eyes and bring your attention to your breath. Take a few deep, calming breaths.
  • Now, shift your focus to your body. Feel the weight of your body on the chair or floor. Notice the sensation of your clothes against your skin, and the temperature of the room on your face and hands.
  • Bring your awareness to the sounds around you. Don’t try to identify or judge the sounds, just listen. Notice the quiet spaces between the sounds.
  • Now, gently guide your attention back to your breath. Don’t try to change it, simply notice it. Observe the rise and fall of your chest, the sensation of the air entering and leaving your nostrils.
  • If your mind starts to wander, gently bring it back to the present moment by focusing on your breath or the sounds around you. Remember, the goal isn’t to clear your mind of thoughts, but to observe without judgment.
  • Now, visualize a radiant light above your head. This light represents the present moment. Allow this light to wash over you, filling you with a sense of calm, peace, and gratitude for the here and now.
  • Sit with this feeling of present moment awareness for a few minutes. Notice how peaceful it feels to be fully present.
  • When you’re ready to end this meditation, slowly bring your awareness back to your surroundings. Wiggle your fingers and toes, and when you’re ready, open your eyes.
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