Welcome to today's meditation.
In this practice,
We'll gently guide our awareness to the breath as an anchor to the present moment.
This is a time for you to pause and tune into yourself,
Your present experience,
And invite in calm and ease.
Begin by finding a comfortable posture that may be seated or lying down,
Whichever feels most supportive for your practice today.
Once you've settled into position,
Allowing the eyes to close,
We're taking a soft downcast gaze.
Taking a few deeper breaths now,
Allowing the belly to expand fully to receive the inhale and releasing the breath slowly.
And now letting the breath return to its natural rhythm.
Taking a brief scan from head to toe and noticing if there are any areas of tension that can easily be released.
Softening the forehead,
Loosening the jaw,
Allowing the shoulders to relax down away from the ears,
And letting the arms,
Hands,
Belly,
Legs,
And feet just rest easy.
And as the body finds stillness and calm,
We'll use the awareness of the breath to invite the mind to soften as well.
Begin now to notice that the body is breathing naturally,
Without effort,
Exploring what it feels like to breathe.
What does this one inhale and exhale feel like?
And then this next inhale and exhale.
What is the quality of your breath today?
Is it long or short,
Smooth or choppy?
No need to change how you are breathing,
Just observing it as it is.
And now bringing your awareness to the sensation of the breath in the body.
Maybe you notice the air as it moves in and out of the nostrils.
Or maybe it's the air as it passes the back of the throat.
The gentle rise and fall of the chest or the belly.
Or maybe it's just a sense of this body here breathing as a whole.
Noticing where it is most pleasant for you to feel your breath today.
And then allowing your attention to rest there.
And after a few breaths you might notice that your mind has wandered.
This is completely natural.
It's what our minds do.
No need to judge the mind for wandering.
Simply welcome back your awareness and return to the breath.
This is the practice.
Noticing when the mind has wandered and gently guiding the attention back to the breath.
Back to this present moment.
Over and over.
Breath by breath.
Moment by moment.
Letting each breath draw you deeper into calm.
As you continue to rest with the breath,
You may notice experiences arising and calling your attention.
It might be thoughts,
Sounds,
Body sensations.
As best you can,
Allowing these experiences to remain in the background.
Offering a calm,
Steady attention to the breath in the midst of it all.
Noticing where the mind is now.
And as before,
Guiding your attention back to the breath with kindness.
As we come to the end of this meditation,
You can begin to invite gentle movement back into the body.
Perhaps taking a few deeper breaths.
Stretching softly if you wish.
And when you are ready,
Opening your eyes and carrying this sense of calm and balance with you into your day.
Thank you for your practice.
