Hello everyone and welcome to this short meditation practice.
This practice is recorded at home so there may be some background noise.
If it's okay,
Let's begin.
Allow yourself just to rest your body wherever is most comfortable for you.
Maybe in a chair or on the floor.
Just tuning in to what the body is asking for.
Taking a moment just to arrive as best we can.
Closing down the eyes if that's okay.
It would be okay to give ourselves permission just to pause.
To allow ourselves to slow down.
To bring the intention of dropping into some stillness.
We have got nowhere to go and we have nowhere to be.
So as we take this time to pause and slow down.
What is it that you can actually notice?
Is there a particular thought pattern?
Are there certain feelings or emotions?
Perhaps there is a sensation in the body that is calling your attention.
I'm not trying to change anything or push anything away.
It would be okay just to allow ourselves to be exactly as we are.
Furthermore,
Could we consider bringing some kindness to what we find?
Would it be possible to bring some softness to the body?
Becoming aware of the hands.
Relaxing the shoulders.
Checking in with the jaw.
Can we relax all the small muscles in the face?
I'd like to invite you now to open your awareness to the breath.
Where do you notice your breathing?
Perhaps you notice it at the belly or the stomach.
As you inhale you notice how the belly is opening up.
How the belly expands.
And how it contracts with the exhale.
Or do you notice it at the chest area?
As the chest rises and falls with every inhale and every exhale.
Or for you maybe it's at the nostrils and you're noticing the colder as you breathe in and the warmer as you breathe back out again.
We're not trying to control the breath or change anything but simply notice that we are in fact breathing.
It's such a beautiful reminder that we are alive.
Next exhale would be okay just to allow the body to sink a little deeper into the chair or the floor.
To re-soften the hands.
Allow the shoulders to fall.
Unclenching the jaw.
Is it okay to be open to all that we are experiencing?
Moment by moment.
Breathing in I know that I am breathing in.
Breathing out I know that I am breathing out.
For the last few seconds of this practice maybe our next in-breath a little deeper.
And the out-breath a little longer.
Bringing our attention to the contact points that the body makes with the floor or the chair.
And then whenever you're ready,
And there's no rush,
Blinking back open the eyes and bringing your awareness back into the room.
