MEDITATIONS

Hello, My name is Mary Kathryn LeMaster and welcome to the “I am here now” meditation. I am so glad that you have arrived and we are taking a few minutes together to center. Let your body make its way to a comfortable space. You can bring one hand to the chest and one to the belly. And just take three simple, easy,  breaths. 

Breathe in.
And breathe out.
And breathe in again.
And out. 

One more time.

Breathe in.
And out. 

You can gently close the eyes if that feels nice. Taking a little bit of time here just to remember there is nothing to be fixed in this moment. There’s just an allowance. Space for you to completely be here now. And stay with your breath.

Breathe in.
And breathe out.

Take that a couple more rounds on your own and start to relax the muscles of your face. Down your shoulders, and arms, and hands.

And breathe in.
And breathe out.

Soften the muscles down your chest and your back. All the way down to the hips. This simple scan of the body lets your brain and your body sync up at the same time for this one moment where you get to just relax and let go.

Breathe in.
And out. 

Start to relax the hips and the legs. All the way down to the soles of the feet

I am here now.

Feel the warmth of your hands on your body. Just feeling the rise and fall of your stomach and your chest, knowing that the breath is actually working you. It’s breathing you to a different state of mind and being.

Breathe in
And breathe out

I am here now

Just begin to notice what the words “I am here now” feel like. Helping you settle into your space, into the present moment where there is clarity and there’s ease. 

Breathe in.
And breathe out.

Take that a couple more times on your own. Just feeling the breath moving throughout the body. And what a gift that this one moment is. It’s a gift to be here in the space with yourself, taking care of yourself. Maybe this is a new way for you to be. Less doing and more being.

Breathe in.
And breathe out.

I am here now.

It’s a gift that I get to be here now.

And slowly begin to open your eyes, lower your hands, and the only thing that has changed is that you have opened your eyes. Stay with your breath. 

Breathe in. 
And breathe out.

I am here now.