Hi,
And welcome to this meditation.
So finding a comfortable position,
One that's both alert and relaxed,
And take a few slower,
Deeper breaths.
Maybe the deepest breaths you've taken all day.
You can try inhaling through the nose,
Holding it a moment,
And then very slowly,
Gradually exhaling through the mouth or the nose.
And you can do that a couple more times,
Noticing the sensations of the breath in your body as you breathe.
Sometimes it's hard to shut off the world in our busy or difficult lives.
So just inviting yourself now gently to lay everything down for a while.
You can go back to it later if you wish.
And now noticing your body and feel into the surface on which you are sitting or lying.
So noticing now the weight of your body and how it's being supported by the surface beneath you and the earth below the surface.
It's a nice reminder that the earth is always there supporting you,
Even when you're not aware.
So now taking a temperature read of your emotions.
Are you activated,
Sleepy,
Calm,
Or anxious?
And noticing the body as well.
Are there any places of tension or discomfort,
Ease or relaxation?
And the goal is not to try to change anything,
But to be open and curious about what's happening and allowing things to be as they are because it's all okay.
And you're okay just as you are right now.
And now taking some time to just follow the breath.
Notice what happens when you allow the body to breathe you rather than trying to put any effort into the breathing process.
It's less about observing what's happening than experiencing what's happening moment to moment.
The subtle coolness of the air as you inhale through the nostrils and the warmth as you exhale.
Noticing where you feel the breath the most,
The belly,
The diaphragm,
The chest.
Noticing where the inhalation begins and where the exhalation begins.
And perhaps you can identify that subtle pause between the inhale and the exhale.
And remember,
When thoughts come in as they tend to do,
It's totally fine.
Every time you notice a thought and bring yourself back to the breath,
You're strengthening your concentration power.
And that's a great thing.
So think of it as an opportunity to strengthen your practice.
You might notice the movement of the diaphragm,
The belly,
Or the lungs,
Or the back.
The expanding and contracting.
So taking some time now for yourself to continue experiencing the breath and noticing what else arises moment by moment by moment.
And as we come to a close,
Remember,
You don't have to leave this meditation behind.
You can have the intention of bringing more mindfulness into your life every day.
It could be as simple as noticing one breath.
May you be safe.
May you be well.
May you be free from harm.
May you be happy and at ease.
