Let's meditate.
Find a comfortable sitting position.
Create focus.
Now move around here,
Make yourself even more comfortable.
And when you are ready,
Find stillness.
Start by bringing your awareness to your breath.
Pay attention to your inhale and to your exhale.
Noticing your inhale and noticing your exhale.
Notice your in-breath,
Notice your out-breath.
Inviting yourself into the class,
Inviting yourself into your meditation.
Now radiate your awareness into your whole body.
Bring your awareness into your entire body.
You're fully present to your body.
Open your ears to the sounds around you.
Listen to your surroundings.
Hear the sounds around you.
Letting each sound be your reference to the present moment.
Hearing the sounds grounds you to the moment awareness,
The right now moment.
So use all the sounds around you to ground yourself in the moment to moment awareness.
Be present,
Be relaxed.
And if you have any thoughts or stories about the sounds you're hearing,
Let them go.
Just hear the sounds,
Listen.
Simply let the sounds flow in and out of your ears,
Holding on to nothing.
And if you find yourself drifting off,
Getting lost in your thoughts,
Come back to listening.
Come back to hearing the sounds around you.
Slowly bring awareness back to your inhale and back to exhale.
Notice your in-breath,
Notice your out-breath.
Together we reach both hands up as you inhale.
Bring your hands to your heart center.
Together we breathe in,
Together we breathe out.
Bring your thumbs to your forehead with acknowledgement.
And if you have any thoughts or stories about the sounds you're hearing,
Let them go.
