Sit in a comfortable position in a chair or on the floor.
Make sure that the spine is upright.
Get long through the side body and let the hands rest on the knees.
Settle into your seat and then close your eyes.
Start to inhale deeply.
Hold the breath briefly and then exhale even deeper.
Deep inhale through the nose.
Hold the breath at the top and then deep exhale through the nose.
Keep repeating this breath work throughout the rest of the meditation.
If you've brought any expectations,
Just take a moment to let them go.
Deep inhale and deep exhale.
To get fully present in this moment,
We're gonna direct attention to the sensations,
The things going on around you and your environment.
With your eyes still closed,
What is it that you see?
Maybe darkness,
If it's daytime,
Maybe the color is more red-hued.
Inhale,
Observe,
And exhale.
In this very moment,
What do you physically feel?
A cool breeze along your skin,
The warmth of the sun,
Or perhaps a tingling in the mind.
Inhale,
Observe,
Exhale.
And now,
What do you smell?
Is it the coffee on your bedside table or the crisp morning air?
Inhale,
Observe,
And exhale.
Right now,
What do you hear?
The sound of birds chirping outside or maybe taxis honking.
Inhale,
Observe,
Exhale.
And now,
Let the sensations that you've noticed exist without thinking about them.
Inhale,
Exhale.
As thoughts come in,
Let them drift by.
Focus seamlessly.
Inhale,
Exhale.
Now,
Observe the feelings of breathing,
How your rib cage moves.
Inhale,
Feel the expansion.
And exhale,
Feel the contraction of the core muscles.
Notice if there are any areas feeling tense.
Relax.
Soften through the hips,
Soften through the jaw,
Soften through the shoulders.
Inhale,
Exhale.
Now,
Think about how you feel as a whole,
Physically.
Notice any sensations that are arising right now.
Take a moment to observe with the breath and in tune with the body.
And mentally,
Notice what is or isn't happening in the mind.
Inhale,
Observe,
Exhale.
Redirect your attention if necessary.
Finally,
Emotionally,
How do you feel right now?
Take a moment to appreciate it,
Whatever it is.
Inhale,
Observe,
And feel.
And exhale.
Now,
Take a moment to decide how you want to feel.
Inhale,
Exhale.
And allow yourself to feel however you want.
Now,
Take one last deep inhale,
Hold,
And exhale it all out.
Namaste.
