Welcome to this sitting meditation.
Finding a comfortable position on a cushion or chair.
Ensuring that the back is straight and relaxed.
Gently closing the eyes and beginning to turn the attention inward.
Throughout this practice we will cultivate a sense of stillness and inner presence.
Bringing the attention to the body.
Taking a deep breath in and exhaling.
Releasing any tension or distractions from the body and mind.
Becoming present in this moment.
Allowing the body to relax.
Surrendering to the support of the surface beneath you.
Feeling the weight of the body being grounded in the present moment.
Shifting the attention to the sensations present in the body.
Observing any points of contact between the body and the surface beneath you.
Noticing any areas of warmth,
Coolness,
Tingling or tightness.
Simply observing the physical sensations as they rise and fade away without judgment.
Bringing the attention to the breath.
Noticing the natural flow of the breath.
The inhalation and the exhalation.
Observing the rise and fall of the abdomen or the gentle expansion and contraction of the chest.
Following the breath with awareness.
Allowing it to anchor the attention in the present moment.
Continuing to observe the breath.
Noticing any thoughts,
Emotions or sensations that may arise in the mind.
Becoming aware of these distractions and simply acknowledging them without judgment or attachment.
Gently releasing the distraction and bringing the attention back to the breath.
Returning to the present moment with a sense of inner peace and inner presence.
Expanding the awareness to include the entire body.
Feeling the sensations in different parts of the body from the top of the head to the tips of the toes.
Noticing any areas of tension or relaxation with each breath.
Inviting a sense of spaciousness and relaxation into the body.
Allowing any tension to melt away.
Inhaling and exhaling with awareness.
Taking a moment to cultivate gratitude for this opportunity to sit in stillness and connect with the inner self.
Expressing gratitude for the body,
Gratitude for the breath and gratitude for the ability to be present in this moment.
Allowing a sense of appreciation and gratitude to fill your heart.
Nourishing the practice.
Gently bringing the attention back to the body and the present moment.
Taking a deep breath in and exhaling.
Letting go of any remaining tension or thoughts.
Knowing that you can return to this practice of sitting meditation whenever you need to cultivate stillness,
Inner presence and gratitude within yourself.
May the peace and clarity you've cultivated accompany you throughout the day.
And when you're ready,
Gently open your eyes and continue the day with a sense of calm and centeredness.
