Find a comfortable seat.
If it's more comfortable for you to lie down,
Then feel free to lie down.
Just find any shape that you can really relax into and just doesn't require any muscular engagement.
Invite your eyes to close.
Give yourself permission to arrive exactly as you are in this moment.
And just take a really intentional inhale through your nose.
You'll hold that breath at the top.
Then open your mouth and sigh it out.
We'll do two more just like that.
So big inhale breath,
Feel your body expand.
Hold it at the top for three,
Two,
And open your mouth to sigh it back out.
Inhale.
Hold it for three,
Two,
And open your mouth,
Release it.
Now allow your breath to just find a natural rhythm.
Just observe your inhales expand your chest,
Your exhales soften your body,
Your mind,
Your thoughts.
Keep your awareness here on your breath.
If your mind begins to wander that's okay.
Meditation in this practice has never been about completely silencing our minds right?
Just noticing and observing our thoughts that pull us away,
Taking a moment to acknowledge them.
And then just reminding ourselves that these thoughts don't need to control us.
They don't need to remove us from being peaceful and present with our breath.
There's always an opportunity to begin again.
Use an inhale to refocus on your breath.
And exhale to gently soften that thought away as you recenter.
Keep your focus on your breath.
And if you wander,
Invite yourself back.
Our thoughts do not define us and they do not need to control us.
We visit this practice when your thoughts feel overwhelming controlling too strong to handle.
Take big breaths to recenter and just remind yourself that you are in control of your energy,
Not your thoughts.
As we move our breath through our bodies we circulate that prana life force energy and this is the simplest way to guide ourselves back to peace back to a grounded feeling back to presence.
Take an intentional inhale through your nose hold it one more time at the top for three,
Two,
And open your mouth side out.
Open your fingers,
Your fingers,
Hips,
Give yourself a smile.
And when you're ready,
Open your eyes.
