Begin by shifting your weight and allow the body to stretch a little as you notice the contours of the room around you,
Orienting yourself to your position in the room,
Slowly bringing the body into a more still comfortable seated position.
Soften the gaze and allow your eyes to close if they're more comfortable closed.
Feel where the textures of fabrics of your clothing meet your skin and notice now where bare skin meets the air around it.
Become aware of the contact points between your body and the surfaces beneath you.
Invite your body to release a little more weight into the support of the chair.
Feel the structure of the four legs of the chair balanced on the ground supporting you.
Feel your feet inside your shoes perhaps or without and invite the toes to wiggle a little before inviting them to rest.
Let your feet feel welcome to rest here as if the ground itself is enjoying your presence.
Extend this invitation of presence and easefulness across your body,
Balancing the effort of remaining seated with the softness of your jaw,
The softness of your chest,
The softness of the palms of your hands and the soles of your feet.
Welcome your whole body.
Welcome yourself here exactly as you are,
Your mood as it is,
The fluctuations of your thoughts as precious as butterflies.
Bring your mind to something about your body that you're grateful for today.
Enjoy your breath.
Enjoy the rhythmic movement of the inhale and the exhale,
That cycle repeating effortlessly.
You may feel your breath through the nose or the mouth,
Through the chest or the belly,
But know that wherever you feel the details of your breath,
You can be assured that your whole body is breathing.
Your whole body enjoys breathing.
Enjoy your breath.
Allow yourself to gently lean into anything that feels good about this practice of enjoying the breath.
You're welcome to come back to shifting your weight a little or stretching a little as well.
The breath knows what feels good and your body knows what feels good.
Instead of listening to my voice,
Just for a few rounds of breath,
Just tuning into your own oceanic wave-like quality of your own inhale and exhale.
You might like to continue doing this a little longer or you can tune back into the sound of my voice and thank yourself for any effort that it required you to complete this practice.
Bring awareness to how you feel now,
Maybe as compared to how you were feeling before your practice.
Slowly,
When you're ready,
Allowing the hands to resettle,
Maybe change position.
Feel your toes in your shoes becoming more awake.
Tune into any sounds in or out of the room and when you're ready to open the eyes,
You may like to shift your weight,
Reorient yourself to the room as our meditation here is complete.
