Welcome.
Meditation is for you and only you.
There is no good or bad way to meditate.
No one can meditate better than anyone else.
Meditation is the removal of the ego.
Therefore,
Egos aside,
Let's begin by getting comfortable,
Whatever that means for you,
And start to settle into your breath.
Observe the flow of breath,
Both in and out,
With all the senses.
Notice if you can hear your breathing.
What do you feel?
Are you able to fully feel the breath flowing in,
Expanding the body,
Then momentarily pausing and flowing back out?
Flowing back out,
Causing the body to contract.
Observe the breath pattern repeat.
Is the pattern the same each time or different?
Perhaps the flow of breath is slowing down and relaxing.
Do you notice any smells or sounds in the room?
Maybe your eyes are closed or your gaze is soft,
The eyelids heavy.
Breath softly flows in and out.
Notice how the body is supported,
The floor or chair supporting you so your body and mind can be at ease.
Bring awareness to any other sensations in the body,
Maybe a tingling in the fingers or toes.
On the next exhale,
Feel a wave of peace flow over you.
Invite more stillness in,
Observing only what you feel and experience right now.
Allow any other clutter of the mind to pass and give yourself permission to be in the here and now.
Enjoying this very moment as it happens.
Soft breath in,
Let go and release the exhale.
Let go of the body.
Let go of the mind.
Let go of the body.
Let go of the mind.
Let go of the body.
Let go of the mind.
Let go of the body.
Let go of the body.
Let go of the body.
Let go of the body.
Let go and release the exhale.
Renew that breath focus,
What has changed,
If anything.
Invite more rest and renewal into the body and allow the mind to continue to relax.
Namaste.
