A big warm welcome from my heart to yours and welcome to the uniqueness of this moment.
Please establish a seat,
One in which you can find the intersection of comfortability and steadiness.
Please search for a tall spine,
One in which the back of your head aligns with the sacrum.
To begin this meditation,
We'll start with scanning the body.
Let's start with the outer shell.
So feeling for the texture of your skin.
And just notice any places of holding,
Any places of grit,
Tension.
Bring your awareness to those areas and just encourage a softening.
And now as you begin to attune to your body,
Attune to its sacredness.
Our body is the vessel that carries us through our life.
It endures and it holds space for us.
So in this very precious moment,
Just feel the sacredness of your body.
Its vibrancy,
Its beauty,
Its intelligence,
Its magnificence.
And now begin to feel the gift of this breath.
This sacred,
Never-ending stream of life force moving in and out of you.
Feel the breath rise through both nostrils and feel it descend.
Let the breath become smooth,
Effortless.
Decrease any distortion within that flow.
What you'll find is that your mind will want to be attentive to many other things.
And so rather than forcing the mind to do anything,
Simply invite it to take its seat on the flow of the air.
As you begin to refine,
You'll feel the breath become more subtle,
Even more effortless.
Feel the breath enter right at the tip of the nose and it meets the point between the eyebrows.
As it slowly releases,
It moves from the tip of the eyebrows back to the tip of the nose.
Let a very small intention to hold,
To collect awareness within this space.
The more you let go,
The more you'll be supported.
The more you let go,
The more the mind becomes absorbed in the breath.
Breath absorbs mind.
And now let go of shaping the breath.
Let the breath fall into an involuntary flow and just feel for present moment awareness.
Continue to feel breath,
Prana,
Life force,
Collecting within the midbrain.
And now know you can stay.
And if you are choosing now to leave the meditation,
Just begin to take a couple of deep breaths,
Feeling how the vessel of your body,
Its energy,
How your presence has shifted,
Refocused,
Recentered and there's a harmony.
And now taking these qualities with you as you move into the world.
