Find a comfortable sitting position.
Move around,
Make yourself more comfortable.
Finding your meditation seat.
And here you can choose to close your eyes or you can choose to open your eyes and drop your gaze,
Keep your gaze down.
Slowly breathing in and slowly breathing out,
Paying attention to your breath.
Slowly breathe in and slowly breathe out.
Bring attention to the physical space you're sitting in.
You sense the earth or the floor beneath you.
Sense the sky or the ceiling above you.
And sense the natural environment or the four walls around you.
Notice your body occupying the physical space in relation to all those elements.
Notice your body occupying the physical space in relation to the earth,
The floor beneath you,
Sky,
Ceiling above you,
And the four walls or the natural environment around you.
Slowly breathing in and slowly breathe out.
Sitting in this quiet space,
Paying attention to your surroundings,
Noticing your physical body occupying the space.
Your physical body occupying the space you're sitting in,
Connecting your whole being to your surroundings.
And when you get lost in your thoughts,
You get lost in your mind,
Come back to go,
Noticing your physical body occupying the space.
Notice your surroundings,
Using everything around you,
Including the voices,
The smell,
The feel,
The sensations,
Everything around you to stay present,
To stay in your seats.
You're using everything around you to meditate,
To stay present.
And you can stay here in this space,
This moment as long as you can.
When you're ready,
Bring your attention back to your breath.
And slowly we breathe in and slowly we breathe out.
Reach both hands up as you inhale,
Hands to your heart center as you exhale.
Together we breathe in,
Together we breathe out.
Thumbs to your forehead,
We bow down and say Namaste.
