Find a comfortable position.
If you are sitting on a chair,
Make sure your feet are flat on the floor.
Keep your spine relatively straight without forcing and let your hands gently rest on your lap with the palms facing up if that is comfortable for you or facing down.
Your chin should be parallel to the floor and take some time to adjust the position to make it comfortable,
Stable and dignified.
And when you are ready,
Gently,
Slowly close your eyes.
And let's set the intention for this meditation to come into it with no expectations,
With the beginner's mind as if we were meditating for the first time.
And to give it your gentle,
Non-judgmental attention.
There is no right or wrong during the meditation,
Only the present unfolding itself moment by moment.
Take some deeper breath.
Inhale slowly,
Gently through your nose if possible all the way into your belly.
And then slowly exhale through your nose all the air out.
Again inhale slowly,
Gently all the way into your belly.
And then slowly exhale all the air out.
Do it three more times on your own.
And when you are done,
Go back to your normal breathing.
Let your breathing be natural.
Let your body do the breathing for you.
And now do a quick check of your body for any tension.
Maybe dropping your shoulders,
Relaxing them and even pulling them back slightly to open your chest,
Your heart center without forcing anything.
Check your forehead for any tension,
Eyebrows,
Your jaws,
Make sure your jaws are relaxed.
Your teeth should not be touching.
For your shoulder blades,
Lower back,
Relax your arms,
Your fingers,
Your thighs,
Your feet.
Check your body from the top of your head all the way to your toes,
To your fingertips and see if you need to relax any parts of your body to release any tension.
And bring your gentle attention to the movement of your breathing,
To your belly,
Your chest,
Rising up and down as you inhale and you exhale.
Feel the gentle movement of your breathing as you breathe in and you breathe out.
And let that be your anchor into your body,
Into the present for this meditation.
And if at any time you find yourself wandering in your thoughts,
You can always come back here to the gentle movement of your belly and your chest as you breathe in and you breathe out.
And I invite you to simply be from that space anchored in your breathing,
To let whatever comes up into the field of your attention to come up and then to let it go.
The sounds around you,
The sound of your breathing,
Let them come into the field of your attention.
Acknowledge them,
Accept them,
Do not judge them and let them go.
The sensations of your breathing in your body,
Tension,
Maybe even some pain,
The contact between your body and the chair and the floor.
Let all this come into the field of your attention.
Acknowledge them and let it go.
Stay with that gentle movement of your breathing as your anchor and observe everything else from a distance.
With acceptance,
Maybe even with curiosity,
But no attachment.
Try to not get attached,
To identify with the sounds and the other sensations and the thoughts.
Simply let them come into your field of attention.
Let them,
Acknowledge them and let them go.
Let them,
Acknowledge them and let them go.
Let them,
Acknowledge them and let them go.
Let them,
Acknowledge them and let them go.
If you find yourself wandering in your thoughts,
Simply come back to your breathing,
To the gentle movement of your belly and your chest rising up and down as you breathe in and you breathe out.
There is nothing for you to do except being here,
Quietly observing what comes into the field of your attention.
And as you are sitting there,
Allowing anything to come into your attention,
Simply breathing and carrying yourself in your breath.
Allow yourself to simply be.
Simply be.
Simply be in the present moment.
Be yourself,
Anchored in your breathing,
In that gentle movement of your breathing.
Feeling whatever comes into the field of your attention and letting it go.
Let them,
Acknowledge them and let them go.
Whenever you find yourself in a story,
A narrative,
Simply come back to your anchor,
To your breathing.
Simply be.
Simply be here in the present breathing is enough.
That's all you need right now to simply be in the present observing whatever comes into the field of your attention without attaching to it,
Identifying with it,
Simply letting it go.
Acknowledge,
Accept and let go.
And now we'll leave you on your own with your breathing,
Observing whatever comes into your field of attention.
And I will keep track of the time.
Singing You You You You You You You You You Now gently,
Slowly come back to your breathing,
To the gentle movement of your belly and your chest rising up and down.
As you inhale and you exhale,
Remember the room you're in,
What time of the day it is.
Feel your feet on the floor,
Your hands on your lap.
You can wiggle your toes,
Your fingers.
Stretch if you feel like it.
And when you are ready,
Gently,
Slowly open your eyes.
And now we come to the reflection journaling part for the next 5 to 10 minutes.
If you are in a group,
I invite you to share your experience with others.
And if you are alone,
To journal your experience.
To take a pen,
A piece of paper and write down what you experienced today,
What you discovered today.
Now I want to thank you for meditating with me today and I will see you tomorrow.
