Find yourself in a comfortable seat.
Rest your hands either in your lap,
Cupped together or you can place them on your thighs.
Make sure your spine is in a position that's both wakeful and upright but not stiff.
And gently close your eyes.
It might feel nice to energize the body a bit by taking a few deep inhales through the nose and exhale out the mouth.
Let it go.
Do more like that on your own time.
Breathe in.
And imagine any holding and tension exhaling with you.
Inhale.
And as if that inhale could hook any holding any tension,
Exhale it out.
Let go.
And just find a comfortable,
Easy breath.
Connecting your connection with the ground from your feet to your tailbone,
Your sit bones on the cushion or chair.
Belly soft.
Chest and heart space soft.
Shoulders relaxed gently down the back.
Jaw nice and relaxed.
A little muscles of the face just drop down.
No tension,
Lazy.
The sockets of your eyes can relax.
No holding or tension.
Nothing to see.
The space by the temples,
The space in the forehead between the eyebrows can just release,
Relax.
And up through the crown of the head,
All those little muscles at the scalp.
And perhaps you can just imagine how expansive the space above the crown of your head is,
Like a clear blue sky.
As if it could go on forever.
And you can imagine if it helps you perhaps at expansiveness in front of you,
Penetrating any sort of walls,
Any barriers,
Just like a clean and clear horizon.
You can imagine the same thing down towards the earth,
Towards the floor,
The ground,
The soil,
All the way to the core of the earth,
Perhaps even beyond.
And swooping behind you,
Same thing.
Just an expanse,
Limitless horizon.
And as you sit in this expansive,
Effortless and endless space,
Can you feel your body at the center of it all and start to tap into the sensation of your breath.
And you don't have to work too hard.
The beautiful thing about breath is it's natural.
So watch any desire to control it.
You can just let that go with every exhale and just notice how it feels coming in and out of your nostrils,
Perhaps.
Maybe you breathe a little deeper through one nostril than another.
Perhaps the air is cooler on the way in than it is on the way out.
Maybe your breath is shallow or deep.
Again,
No judgment,
No effort,
Just letting it be as it is.
And as we focus on sensation,
If any noise enters your ears,
Sound,
You can let it be there exactly as it is.
Meditation doesn't need absolute silence or just being present to what is.
And similarly,
If thoughts start to enter,
Perhaps planning the future or remembering something that's happened already,
Can you come back to your breath as an anchor to your body to sound and wrap yourself in the present.
You on your seat,
On your chair.
As a singular inhale and exhale,
Nothing coming afterwards,
Nothing coming before.
With only expanse around beneath and above you.
Every inhale and exhale is just an opportunity to come back to what is right here,
Right now.
So if your mind starts to wander again,
It's totally fine.
You can always begin again each inhale and each exhale.
The practice is just that it's a practice.
So if you find yourself in conversation around not getting it right or thinking too much,
Continue in your most compassionate,
Loving way,
Gently guide yourself back to your breath,
To your body,
To what is right now.
Just take a few more moments in silence and presence.
Now come back down and give yourself some space to<|cs|><|translate|> And you can gently start to breathe a little deeper.
Feel your seat,
Feet,
Belly,
Chest,
Crown of the head.
Gently open your eyes.
Just take a moment here before you move on as you flutter your eyes open,
Getting reacclimated to the room,
To the space that you're in.
And thank you for practicing today.
Have a beautiful rest of your day.
