Hi,
Welcome,
Find your seat.
As you land here in the room that you're in,
In the environment that you're in,
Just allow it.
Whatever cushion you have today,
Whatever chair you have today,
Try to get your hips elevated,
Place your hands on your thighs,
Ideally palms up,
Palms down is just fine.
Sit with an upright spine,
Doesn't have to be perfect,
You're not trying to create a straight line,
Just have a gentle pull from the top of your head and wrestle in.
Take some adjustments back and forth,
Move your seat,
Feel the sensations of physical feeling of your bottom touching the ground,
Your feet touching the ground,
The bottoms of your feet,
Sides of your legs there,
Whatever's touching the ground,
Just tune into it.
Now land,
You've decided to spend this amount of time for yourself in meditation,
Accept it,
Here you are,
Everything else can be taken care of after.
Place your attention on breathing,
Any thoughts you have about breathing,
Any judgments you have about your mood today,
How it doesn't compare to yesterday or before,
Those are just more thoughts,
Let them,
Allow them to float by.
Bring your attention to your eyes,
Are your eyes open or closed,
There's no wrong or right?
Can you see your vision without looking for anything,
Just kind of rest back,
Like you're seeing a giant sky,
Big open sky,
You aren't looking for anything,
Not squinting for clouds,
Even if your eyes are closed,
You can sense this sensation.
Relax back into your vision,
Into seeing,
Into your sight,
And just accept all of it,
You don't need to find anything.
Gently moving from a relaxed open sky vision,
Gently place your attention back on breathing,
It's not a reset,
Gentle big open sky,
And just drop down into breathing,
What do you feel?
Place your attention on what you feel,
Is it the rustling of your clothes against your skin,
The slight movement of your belly or diaphragm as you breathe in and out,
Is it a bit of the air around your nose,
Your mouth,
Your upper lip there,
Do you feel anything there,
Slight physical sensation?
Now go back to your sight,
Open up,
Big open sky,
Imagine a large,
Happy,
Gentle smile across the clouds,
One giant open smiling sky,
You don't need to squint for the teeth,
You can see the whole thing,
Just rest back.
Gently rest into breathing,
Physical sensations of breathing,
Now whether your eyes were open or closed,
Try the opposite,
Close them now if they were open,
Has anything changed?
Imagine a big open sky projected on the back of your eyelids,
You don't need to try hard,
You can relax back and allow it to be there,
A big smiling sky,
What does that feel like?
Now open your eyes if they were closed,
Close them if they were open,
Big open sky and place your attention on breathing for five in and out breaths,
Relax back into following the breath,
Now bring your attention again to the physical sensations of your seat,
Of the floor,
Whatever's touching your body in this room,
Tune into hearing what you hear in this room,
You're not making judgments,
You're not analyzing it,
You're watching if a story begins to flood in,
You don't need the story,
It's all fine without it,
You see,
What do you hear,
What do you feel,
Can you relax back into that big smiling open sky,
Move your body,
Move your physical,
Your physical vehicle here,
Land back in,
Move your neck,
Your jaw,
Your hands,
One big deep breath in like a yawn,
Relaxingly gently let it out,
Smile,
Bigger smile,
Sit up tall,
Sit up straight,
Smile,
All right,
Go about your day,
Be present,
Be well,
We'll see you next time.
