Take a moment to settle in,
Making yourself comfortable,
Supporting your body so you use as least effort as possible.
Placing your hand on your heart,
Sensing its warmth.
By placing your hand on your heart,
You recall that you can bring kindness to yourself during this meditation and to all of your life,
Inviting in compassion as you settle into noticing the body breathing.
Keeping the hand on your heart,
Or returning it gently to your lap.
Where do you notice your breath most easily?
Some people feel it most at the nose,
Others at the chest,
Or perhaps at the abdomen.
Choose one now to gently place your attention there.
Experiencing the breath as it flows in and as it flows out.
Gently,
Like a butterfly touching down on a flower.
Softly experiencing the body breathing.
In and out.
In and out.
Body breathing.
Letting life in as the breath enters.
Releasing any tension in body-mind as you exhale.
Gently experiencing the breath.
Softening the belly.
Softening the chest.
Softening body-mind as you inhale life in.
Using a few moments to sit and experiencing the breath with kindness.
Notice any areas of tension and inviting the breath here.
Inviting this region to soften.
Softening the body.
Softening the mind.
Experiencing your entire being.
And your mind will wander.
Just compassionately notice where it has gone and inviting your attention to return to the pure sensation of breathing.
Breath flowing in.
Breath flowing out.
Riding the gentle waves of your breath,
Like experiencing the flow of the ocean waves in towards the shore and back out into the ocean.
Breathing in and out.
Exhaling your attention to include the whole ocean.
Waves like thoughts are part of the ocean.
This part of the mind.
Softening to experiencing this oneness.
Breathing in and out.
Whole body breathing.
Whole mind body relaxing.
Breathing into the oneness with the universe.
Being here now to this wondrous moment in time.
When thoughts arise,
Offering them compassion.
Offering yourself deep compassion.
You are deserving of compassion just as you are a wondrous being sitting and breathing.
At home with all that is.
Connecting with the whole of life.
May you treasure yourself.
