Let's go ahead and of course as always you find your comfortable position.
I'm comfortable like this sitting up on a folded blanket but you might like to sit on a bolster,
A block,
Or maybe in a kneeling position.
Maybe if you're at home in your living room you sit on the coffee table or something.
You could also lay down.
So yeah just some suggestions.
Closing down your eyes.
Let's just be really simple about this.
Feeling your body.
Feeling your breath.
Let this be the meditation for now.
Body and breath.
And your body might keep requesting little adjustments and that is a great thing to listen to your body.
Body and breath.
Let's bring some regulation to the nervous system helping us move towards that parasympathetic dominant state.
We're just going to take three breaths and we'll pause the breath at the top.
Okay so inhaling.
And just hold your breath and slowly let it out your mouth.
And this time see if you can really feel yourself taking a bit deeper of a breath.
And pause at the top.
Letting it go.
One more just like that.
Inhaling the biggest one yet.
Holding.
We'll spend one or two minutes just in meditation.
Come back to the body and the breath.
And here's the practice.
As soon as you notice you've strayed away from the body or the breath,
Tap one of your fingers on your body.
So mine are resting on my knees and I'm tapping but it can be anywhere.
Remember body and breath.
Body and breath.
Keep coming back.
Now sensing the feeling of breath at the nostrils.
Gently expanding your breath.
So we need to welcome movement head and neck.
Fingers and toes.
Depending on your positioning maybe stretching the arms,
Arching the back,
Taking a little twist.
Just have a moment here.
Moving the body after the stillness.
