Okay,
Welcome to your meditation practice and find a comfortable sitting position You can move around here to make yourself even more comfortable on your feet And close your eyes or you can drop your gaze And you slowly start to breathe into your nose and to breathe out of your nose Slowly breathe in And slowly breathe out Bringing attention to your foundation Noticing each and every body part connecting to the ground beneath you You are breathing into your nose slowly and you are breathing out of your nose slowly completely You are aware of your foundation.
You are aware of the floor beneath you Allow your mat and the ground beneath you to support your weight to support you Allow the earth to support your weight And if your mind drifts off,
You know if you get caught in your thoughts come back to noticing your foundation So the floor and the earth beneath you is your reference to the present moment Just come back to fully being aware of the foundation And you Ye were seeing the moment Take a slow inhale here and a slow exhale.
Two more breaths inhale and exhale.
One more breath in.
Exhale all the air out.
Inhale raise your hands up.
Inhale raise your fingers and press up,
Press the sky,
Press the roof,
Look up.
And find your way to child pose.
