Finding a comfortable position for today's practice,
Whether it be seated or lying down.
Finding a place where your body can be comfortable and feel supported for the length of this meditation.
As you arrive in this place,
Letting your eyes close or settling your gaze gently downwards.
This just helps to turn the attention inwards and away from all the distractions that often surround us.
Taking a few slow,
Easy breaths,
Allowing yourself to settle in.
Perhaps scanning the body,
Moving from head to toe,
Releasing any unnecessary effort or tension in your body as you're able to today.
Okay,
If you like,
Maybe offering yourself some soothing or supportive touch.
It might be a hand resting on the heart or maybe somewhere else comforting in the body.
Okay,
Offering yourself this supportive touch as a reminder that we're bringing not only awareness but affectionate awareness to our experience and to ourselves.
You can leave your hand there or you can release it at any time in this practice.
In this meditation,
We'll be feeling the breath in our bodies,
But if that doesn't feel quite right today,
You might simply shift your attention to the sensation of that soothing or supportive touch or rather than focusing on the breath,
Feeling into your entire body,
Swaying or gently rocking back and forth as you breathe.
Sort of like the rocking of a hammock.
And so only if it feels right beginning now to notice the sensation of breathing,
Feeling the body breathe in and feeling the body breathe out.
Noticing how your body is nourished on the in-breath and out-breath,
And how there's a relaxation or a sense of ease with every breath out.
Just letting your body breathe you.
There's nothing you need to do.
Now noticing the rhythm of your breathing.
Flowing in and flowing out.
Remember,
We're bringing not just awareness,
But affectionate awareness to this practice.
So perhaps inclining your attention toward your breathing and yourself as you might towards a little kiddo,
Towards your pet or towards a dear,
Dear friend.
Feeling your whole body subtly moving with the breath.
Like the movement of the ocean.
Waves rolling in,
Then being pulled back to sea.
And your mind will naturally wander throughout today's practice.
Knowing that's just what minds do.
So when that happens,
Simply noticing and then gently returning to the rhythm of your breathing.
Coming home.
If you notice there's a sense of watching your breath,
See if you can let that go and just be with your breath.
Feeling the breath.
Allowing your whole body to be gently rocked by your own breathing.
Let it be easy,
Just breathing.
Nothing else to do,
Nowhere to be.
And savoring,
Really enjoying these last few breaths of today's practice.
And as you're ready,
Gently releasing your attention to your breathing.
Sitting quietly in your own experience.
And allowing yourself to feel whatever you're feeling and to be just as you are.
Finally,
As you're ready,
Slowly and gently opening your eyes.
Thanks.
