Bring yourself into an inviting meditative posture.
Softly close or lower your eyes,
Hands resting comfortably,
Body relaxing,
Becoming more and more present to each breath that breathes you effortlessly,
A steady stream of air flowing in through the nose,
A steady stream of air flowing out through the nose,
With natural pauses between each breath.
No need to change or fix anything,
The breath is sweet and simple.
Inviting the presence of a full breath into your chest and your ribs,
Exhaling and vision yourself letting go,
Letting go of the past,
Letting go of the future.
Inhaling fresh air into the lungs,
Exhaling into the present moment.
Inhaling,
Exhaling an opportunity to be here now.
Let your breath return back to its natural rhythm.
Hover your awareness on your breath at your belly,
Your belly expanding outward with your inhales,
Falling back down with your exhales.
Just watching the breath with all of your presence.
Your brainwaves begin to slow down,
Becoming anchored in each moment.
Begin to attune to your body,
Relaxing moment by moment,
Softening the skin of your scalp,
The forehead melting,
The eyebrows spreading,
And eyes sinking in towards the back of your skull.
The tiny muscles around your eyes softening,
The bridge of your nose spreading,
Your lips gently apart,
Muscles of neck and shoulders dissolving.
Continue to travel your awareness around your body all the way down to your toes,
Relaxing muscles as you do,
A sense of deeper presence as you become more and more relaxed.
As you continue to scan your body,
You're becoming more and more present.
Your body is becoming more and more still,
Noticing that the only thing moving,
Breath moving in and out of your body.
If there's any resistance showing up in your practice,
Stay present with your breath.
As you relax into this allowing,
Not attached to the outcome of your practice or to the experience of your practice,
There's a sense of peace,
Of stillness that pervades your entire body.
As your body becomes more receptive,
Your mind becomes more expansive,
A sense of timelessness becomes present within you.
You are aware,
Connected from deep within,
So deep that any ripples that you experience on the surface can't be felt from this deep stillness.
Like ripples on the surface of the ocean,
The floor of the ocean is immune to those ripples,
While the disturbances can be seen and felt at the surface,
The deeper stillness resides within.
Allowing each moment and the experience you're feeling in each moment to arise and pass.
No need to change or fix anything,
No need to analyze or judge anything,
In this state of complete presence.
Viewing the outer environment from a place of calm and inner ease,
You perceive the world in a new light,
With a different lens,
Present to what arises.
It's from this place of calm inner presence that you choose to act or not act,
To speak or not speak,
To think or not think,
Connected to the stability of peace growing inside of you.
Bring your awareness back to your body,
Aware of your breath flowing in and out of your body.
Taking a deep breath in,
Exhaling into the present moment.
When you're ready,
Blink your eyes open.
Have a beautiful day.
