Welcome.
This is a short meditation to center yourself.
It might serve as a morning practice to start your day,
A reset during the day,
Or a way to unwind before sleep.
Begin by setting yourself up comfortably.
You can be seated or lie down on your back.
If you're sitting upright,
Maybe gather some cushions around you.
Create a cozy nest.
If you're lying down,
Perhaps a pillow under the knees to support your low back.
Take your time and enjoy this process of creating a space for your meditation.
Once you've arrived,
Take an extra moment to wiggle and readjust and then settle the body into stillness.
Softly close the eyes.
Ease the muscles in your face.
Make space between the brow,
Feeling the gentle widening of the skin.
Separate the back teeth so that the jaw hangs open.
Notice the feeling of the breath on the shape of your body.
Take a natural breath in through the nose and as you inhale,
Feel a slight rise in the chest.
No force,
Just an effortless lift.
As you exhale,
Feel the belly let go.
Stay with that up and down sensation for a few breaths.
Inhale,
Chest rises.
Exhale,
Belly falls.
Turn your attention now to the tip of your nose.
Feel the sensation of air at the tip of your nose as you inhale and exhale.
Stay with that sensation for a few breaths.
Inhale,
Cool air into the tip of the nose.
Exhale,
Warmed air out.
If your mind wanders,
That's normal.
Gently invite your attention back to where you feel the breath.
In the chest,
In the belly,
At the tip of your nose.
As you go deeper into awareness of the breath,
You might notice that your breath naturally starts to slow without force.
And as the breath slows,
The thoughts begin to quiet.
Breathe,
Gentle,
Slow and easy.
Everything is okay.
