Begin by taking your meditation seat.
Press your sits bones into the surface beneath you,
Stack your shoulders over your hips and draw your shoulders up towards your ears and then drop your shoulders down your spine.
With intentionality,
Place your hands either on your legs,
Palms up or down,
Or press your fingertips into one another with space between your two palms.
Take your eyes to a close and on your next round of breath,
Physically drop into this space.
Soften the tongue and the mouth,
Relax your jaw and allow any lingering thoughts about the day to fade into the background as you begin to attune to the experience of breath moving through your body,
Breathing in and breathing out.
During the course of this meditation,
If any images,
Ideas,
Shoulds pop into your mind,
Notice the mind working away,
After all,
That's what the mind does and decide to give up distraction and relax into the present moment,
Restoring in quiet stillness,
Right here with the rise and the fall of your breath.
Just like water gently flowing down a river.
If your attention gets caught on a specific scenario,
If the mind becomes snagged,
Carefully lift the rocks up and out of the way.
Remove the rocks to re-presence the ebb and flow of the breath.
Not fixed,
Not stuck,
Moving free,
Flowing forward and notice your in-breath and notice your out-breath,
Fluid,
Moving,
Alive and free.
You can use the meditation practice as a tool to become aware of which thoughts are tugging away at your headspace,
To discover what your default track of thinking is,
And to acknowledge Oh,
That's what has a strong grip on my awareness right now.
And then gently make peace with yourself and choose to become clear,
Re-center and tune into the sound of your breath or the sounds around you as an anchor to being present,
Being in the here and now moment.
It's so easy to get lured into the activity happening in the mind.
And so you just notice what's going on and stay conscious,
Making a decision to remain in clarity,
Remain in stillness,
Opening up space for true restedness and regeneration.
Wherever the mind has wandered,
Gently return to your home base of restful awareness,
True restoration as acknowledging that of course will be pulled off track and the practice is choosing to return over and over again,
Re-presencing your intention for being in this meditation.
The work is bringing awareness back to the breath.
Restoring peace by remembering the present moment is all we have.
Restoring by returning to being right here,
Noticing the breath.
Bask in the opening you've created in this meditation by watching your thoughts come up and your thoughts come down,
Creating space for you to come back to yourself,
Generating a new beginning for yourself,
The you that is complete,
Whole,
Exactly as you are.
This restored version of yourself taking on life from a relaxed place,
A clear place,
A new place to come from and be from.
Begin to make your breath a little bit bigger and a little bit longer,
Breathing in and expanding the out breath.
One more inhale,
Exhale,
Namaste.
