Finding a position to rest comfortably and close your eyelids,
Breathing in and out through the nose.
Slow the breath down a bit,
Really enjoying your exhalations.
Gradually find the rhythm of your breath just right for you today.
Notice the edges of your eyes and let them soften.
Allow your jaw to release and open.
Feel your shoulders drop and melt.
Taking the next few minutes,
Coming back to the breath as you silently repeat,
Rising on the in-breath,
On the out-breath,
On the inhalation,
Traveling into your chest,
Feeling it rising at the top of your inhalation,
Pausing at the top,
And slowly feeling your chest falling as you exhale,
And pausing at the bottom.
Feel the sensation of the breath starting in your belly as a fluid moving wave coming up and through your chest,
Feeling it rising at the top,
And then feeling the fluid moving wave emptying as the chest slowly falls,
Coming back to rising on the in-breath,
Falling on the out-breath,
Slowing your breath down even more.
And when the mind saunters off,
You can bring it back with rising.
When your attention detours away,
Gently turn around and come back.
Edges of your eyes soften,
Jaw releases,
And your shoulders melt,
Riding the fluid moving wave of your breath,
Rising.
My voice will be silent for a bit.
As you bring this meditation to a close,
Point and flex your feet,
Rotate your ankles,
Up and across your shoulders,
And down your arms and into your hands as you open and close them,
And coming up and into your throat and into your jaw.
As the edges of your mouth lift up,
Now bring your attention to rest behind your eyelids.
On your next exhalation,
Your eyes open slowly,
A smile washes across your face,
Sending the message of peace and gratitude for this time.
