A Guided Meditation
Sit comfortably, with posture upright, stable, and relaxed.

Take several deep in-breaths... aware of the in-breath
Follow your out-breaths... aware of the out-breath

Become aware of your body, of your posture, of what you see, you hear, you touch
Breathing in... gather yourself together in the here and now
Breathing out... settle down and release tension

Become aware of your mind, your emotions, and thoughts
Breathing in... return awareness to your center
Breathing out... rest in the fullness of the moment


This is a practice of centering, of coming home to oneself, of coming home to the moment.
With mindfulness as our center and the present moment as our home we do not have to follow the push and pull of emotion and strong opinions. We can relate directly to whatever is going on with stability and freedom instead of constantly running to the past or the future and uselessly generating negativity and restlessness.
With this practice our joy, ease, and understanding multiply. Then we are full of wholesome energy and we have something wonderful to offer to the world.