Begin by taking a meditation seat that is stable and also easeful.
Settle into a comfortable and alert seat.
It's important that you sit up tall,
Lengthening your spine,
Stacking the shoulders above the hips and roll the shoulders up towards the ears and then drop your shoulder blades down and inwards.
Bring all 10 fingertips on the right hand to touch the 10 fingertips of the left hand at your lap with space between the palms.
Blink the eyes to a close and take a deep breath in.
At the bottom of your exhale,
Get present to the surface beneath you,
Supporting you in this space and experience a settling in,
A dropping in.
Have present moment awareness of your body existing in space in this meditation seat,
Listening to the sound of my voice,
The sounds in the space around you right now.
On your next inhale,
Become aware that right now you are breathing in and that right now you are breathing out in the experience of prana,
Breath,
Life energy,
Vitality flowing into and out of your space,
Filling up and emptying.
In an experience of connection with an energy that's bigger than you and yet also within you,
Connected to and interrelated to all things.
Breath coming in and then sending breath out.
Commit to a practice of quiet stillness.
Have this meditation as an opportunity for you to look under the hood,
So to speak,
Of where your undistracted mind goes.
When there's no busyness filling your time,
What arises?
You'll become aware of your default drift of the mind into one thought pattern or another.
Each time you catch your mind in the midst of this drifting,
You'll gently draw your awareness back into this moment by reattuning to the experience of your breath.
Notice your willingness to sit with and stay with any discomfort that comes up,
Unbothered and free.
Remember equanimity,
Your undisturbed,
Calm center.
Breathing in,
I am aware that I am breathing in and breathing out.
I am aware that I am breathing out.
Become familiar with the nature of your thoughts and their cycle.
Coming up,
Lingering,
And then melting away.
Just like an ocean wave,
Notice the thoughts begin to rise up,
Swell,
And then dissolve and disappear.
As uncomfortable as it might feel to do nothing,
Recognize the impermanence of all the thoughts that come up and stay true to your commitment to return to stillness,
Despite or in spite of the tsunami of thoughts and sensation that may arise.
Thoughts rising up,
Swelling up,
And you centered,
At ease,
Unbothered,
And still.
Aware of the coming of the breath and the going of the breath.
It's natural that the mind wanders,
Thinks,
Goes astray.
So you gently shift your attention back to this moment.
Aware and clear that you're right here.
Aware of the sound of your breath and the rhythm of your heartbeat.
Restore clarity by gifting yourself in this ever evolving body in this ever evolving world.
Gifting yourself a moment to be right here.
Drop out of thought and into being.
Sense the wholeness of this moment with calm,
Undivided attention.
Breath flowing in and breath flowing out.
Thoughts,
Scenarios,
Or plans may bubble up to the surface.
Make a decision to relax with the world of imagination that could be emerging in your headspace and instead choose to stay centered.
Perhaps try on viewing yourself from above.
Looking down at yourself from up above.
See the thinking brain from above,
The little body resting on this giant rock spinning through space.
A little mind filled with thoughts and you looking down from above connected to a bigger energy,
A bigger source.
Aware of the fleeting nature of thoughts arising and thoughts receding.
Slow yourself down into quiet stillness.
Focus your attention onto your breath.
Distraction can be experienced as a dance of chaos and stillness,
Forgetting and then remembering the true you,
The you underneath all of the thinking.
The stillness opens up space for you to remember to come back to your breath and give up mental distraction,
Ungripping distraction,
Letting go and relaxing into being and that is a triumph of victory.
Ultimately,
Your meditation practice becomes so natural that it becomes who you are.
The whole authentic you complete exactly as you are.
Thank yourself for taking this time to drop out of busyness and into being.
You're raising your antennas up to catch the signal from an energy that's yours to discover from a clear present space.
Begin to bring yourself back into the place where you are by taking a deep breath in and breathing out.
Make your eyes back open.
Namaste.
