Find a comfortable position for your meditation.
Seated on your mat on the ground.
Seated in a chair with your feet flat on the ground.
Or you can be lying down on your back.
Wherever you are,
Take a few moments to make any adjustments.
Any movements you need.
To get comfortable and settled.
Then start to bring your awareness to the areas of your body that are touching the ground or the chair.
Feeling those areas supported.
Allowing your body to trust that you're being held here.
That you can let go.
Must be supported.
Starting to scan from the crown of your head all the way down to your fingers and your toes.
Just noticing if there's any part of your body that you can soften and let go of,
Just a little bit more.
Softening your forehead.
Your eyelids,
Maybe closing your eyes if that feels comfortable.
Softening the muscles of the face and your jaw,
Allowing your tongue to fall away from the roof of the mouth.
Yourself in your shoulders,
Down your back.
Allow your arms to gently rest.
Hips,
Tabi.
Grounded.
Feeling long through the spine.
Letting go of anything you don't need to hold on to right now.
Now bring your awareness to your mind going inward.
Notice if there are any thoughts.
Or emotions,
Feelings,
Anything that's coming up for you right now.
No need to label or hold on to anything.
Just notice what's coming up.
You don't need to fix or solve anything.
Just recognize that whatever is there is just there right now.
And you're just observing.
Finally,
Bring your awareness to your breath,
Just noticing.
Quality of your raft without trying to change it.
What is if it's fast or slow,
Deep or shallow?
Quiet,
Or loud.
As if you're breathing through the nose or the mouth.
Through any areas in your body that move as you breathe.
Taking a few cleansing breaths here together.
Take a deep breath in through your nose.
And open your mouth and quietly and slowly sigh it out.
Let it go.
Two more like that,
Deep inhale through your nose.
And exhale quietly through the mouth.
And one more like that,
Deep breath in.
Sigh it out through the mouth.
Let it go.
Now just come back to your natural breath.
Allow your body to breathe naturally.
You're just saying.
Focused on your breath.
Whether it's the air moving in and out of your nostrils.
Whether your chest is rising and falling with your breath.
Maybe it's your belly expanding as you breathe in and softening as you breathe out.
Find something that you can and we'll do your awareness on.
Following the air as it moves in and out of your body.
You'll notice the time.
Your mind will start to wander.
Thoughts and emotions and feelings will start to come up.
And take your attention away.
And when that happens.
Just know that that's completely natural.
It's completely normal.
Without being hard on yourself,
Without judgment.
Gently.
Bring your awareness back to your breath.
Back to your inhales and your exhales.
If it helps,
You can start to quietly in your mind.
Repeat,
I am breathing in as you breathe in.
And I am breathing out as you breathe out.
I am breathing in as you inhale.
I am breathing out.
As you exhale.
Continue like that for a few breaths.
Every time.
Your mind wander.
To gently bring it back.
I am breathing in.
I am breathing in.
If your mind wanders,
Just kindly bring it back.
I am breathing in as you breathe in.
I am breathing out.
As you breathe out.
Take a deep breath in.
And a long breath.
One more like that.
Deep inhale.
Full and complete exhale,
Let it go.
Slowly starting to.
Bring your awareness back to your body.
We need some movement.
Your fingers,
Your toes.
Bring your hands together at heart center.
Bow your head to your hand.
And thank yourself.
Or spending this time for yourself,
For your practice.
Becoming aware of your breath and staying in the present moment.
Bring your thumbs to your third eye,
The space between your eyebrows.
May your thoughts be kind.
Thumbs to your lips,
May your words be caring and thumbs to your heart center.
May your heart be filled with love and gratitude.
Thank you so much for practicing with me today.
Namaste.
