Come into a comfortable seated position.
Legs can be in any position.
Just something that will allow you to lengthen your spine.
You can close your eyes here or find something to just softly focus your gaze on in front of you.
And as you settle in,
Start to turn your attention lightly to your breath.
It might help to notice where you feel the breath moving in your body.
So you might feel the rise and fall of your chest or your belly.
Maybe the breath entering in or exiting the nostrils.
Here's somewhere else that you notice the breath moving.
There's nothing at all to change here.
Then bring your hands,
Palms facing up,
Elbows in by the ribcage.
So almost like if you had a tray,
You could just rest that tray right on your hands here.
You're going to extend your arms out.
So arms are extended out,
Palms facing up about shoulder height.
You're going to inhale here,
Circle the hands up and in towards your body.
And then exhale,
Circle the hands back out.
So you're making a circle here with the breath,
Keeping the palms facing up the whole time.
So with arms extended again,
It's inhale,
Circle in towards the body.
Inhale circle back out.
And you might find it makes more sense to do a full inhale with the circle than a full exhale.
Just find your own rhythm and inhale come in.
Exhale come out.
Let's just do that at your own pace for a little while here.
Staying in on the inhale,
Bringing yourself back.
Starting to inscribe this process,
This muscle memory of coming back and building a bridge to your breath.
So finish the circle that you're on and then do one more.
So you feel complete.
And then when you are complete with that,
You can bring the hands down to rest on the legs.
Palms are still facing up.
And now we're going to sit in silence.
And as you sit for this silent portion of the meditation,
Whenever your attention wanders,
As it invariably will,
Bring back to mind that motion of bringing yourself back and invite yourself back to awareness.
That might be awareness of your breath like we did at the beginning.
Maybe awareness of just feeling your sit bones and contact with whatever you're sitting on,
Lengthening the spine,
Whatever works for you as a focal point to bring your attention back.
Bye.
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