Welcome.
This is a 20-minute meditation.
By design,
It's mostly quiet.
This practice is about simplicity,
Presence,
And learning how to sit with whatever arises.
I'll guide you briefly at the beginning,
And then every so often I'll check in with a gentle reminder.
You'll know it's the end when you hear the bell.
Think of this as a held container.
You are being supported in the stillness.
You're not trying to achieve anything.
You're just practicing being here without turning away.
Jack Hornfield speaks of taking the one seat.
So imagine yourself in the center of a large room,
Doors and windows wide open.
You don't get to choose what comes in though.
A warm breeze,
A butterfly,
A storm.
You just sit with it.
That's the seat we take in life too.
How we are in meditation is how we are in the world.
And each time you return to the breath,
You are coming home.
That's the heart of this practice.
You just sit and practice being present.
So take your seat.
Feel the body.
Notice where the breath lives today.
In the nose,
The chest,
The belly.
Let it be easy.
Let it be enough.
Let's begin.
Get comfortable.
Take a long,
Slow,
Deep breath.
And exhale.
Imagine yourself taking the one seat.
Feel that stillness in your body.
The stillness of your mind.
Relax every muscle,
Every joint,
But most of all,
Your mind.
If you find yourself getting lost in thoughts,
You can use your breath as an anchor.
Just focus on the inhale and exhale.
And if you need even more support,
You can count them.
See if you can get to 10 or 20 or even 100.
When you notice thinking,
Just come back to your breath.
Your breath is your anchor.
Let everything else be in the background.
Thoughts are just visitors.
See them,
Name them.
Oh,
Planning.
Ah,
Rehearsing.
Oh,
Yes.
Worrying again.
And then come back and return to your center.
Let the sounds around you in.
Instead of seeing them as a distraction or becoming annoyed,
Just let them in.
They belong here too.
Let them move through you.
Notice your body.
What do you feel?
Anything feeling painful?
Numb?
Stiff?
Are you feeling just completely relaxed?
Check in and notice.
How are you feeling emotionally?
Is there anything that's coming up for you?
Whether it be anger,
Or sadness,
Or loneliness,
Or maybe peace?
Name it.
You are sitting in your one seat.
Whatever comes,
You stay.
No resistance.
No clinging.
Just being.
Take one last deep breath.
Exhale.
Open your eyes.
Feel that steadiness in you.
This is what it means to return.
The world will keep shifting,
But you can always come home to the breath anytime.
Thank you for joining me today.
Have an absolutely incredible day.
And hopefully we'll spend some time together soon.
