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When we stay focused on the here and now, we are aware and mindful of what is happening at this very moment. 

Today’s meditation will guide you into the present moment so you can find peace. 

Take a long slow, deep breath in. 

Hold it just for a moment. 

And slowly exhale. 

PAUSE…

Allow any tension to melt away as you relax more fully into the present moment. 

PAUSE…

This is your time, 

A time for relaxation and stillness. 

A time to rest and recharge.

A time to stay focused on the here and now. 

PAUSE…

Take another long deep breath in, 

Hold it. 

And exhale. 

PAUSE…

Continue to breathe slowly, and gently

Relax. 

PAUSE…

Staying focused on the here and the now, 

Bring your awareness to the crown of your head

And begin to imagine relaxation trickling down to your entire body

PAUSE…

Allow your forehead to relax

Your eyes, 

Your neck, 

PAUSE…

Relaxation melting deep into the muscles in your shoulders

Soothing away any tension and strain

PAUSE…

Staying focused on the here, and the now, 

The peaceful sensation flows through your chest and your belly as you breathe, 

Notice your chest rising and falling gently into comfort. 

PAUSE…

Allow this peaceful feeling to flow through your arms, 

To the tips of your fingers. 

PAUSE…

And as you sink further into rest, your mind relaxes. 

Your thoughts are like clouds, floating gently in and out. 

PAUSE…

Soothing and relaxing, turn your attention to your breath

And feel it trickle into your spine

And your lower body. 

To the backs of your thighs, 

The fronts of your thighs are feeling lighter and becoming loose and relaxed. 

PAUSE…

Soothing feelings flow through your knees, your ankles, your feet, all the way down to your toes.

PAUSE…

Your entire body is soft, calm and relaxed,

As you let go into comfort.

PAUSE…

Notice your breathing, as you follow each breath in and out.

If your thoughts wander, gently bring them back.

Keeping your attention on the present moment, 

And staying focused on the here and now. 

LONG PAUSE…

Namaste, Beautiful

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