Hi,
I'm Asa.
Let's meditate.
Please come to a comfortable seat with your eyes open or eyes gently closed.
Slowly begin to deepen your breath,
Making each breath a little fuller than the last.
The next time you breathe in,
Gently lift your head up towards the sky,
And on the following exhale,
Relax your shoulders down towards the earth.
Feel free to make any subtle adjustments in your seat to get nice and comfortable.
And bring your full awareness to each breath.
Relax your forehead,
Your eyes,
And your jaw.
Perhaps inviting a subtle smile to your face.
Notice the expansion in your chest as you breathe in,
And the gentle softening as you breathe out.
Just breathing at a pace that feels nice and comfortable for you today.
And if any thoughts are swirling around in your mind,
See if you can let them go.
You can pick them up after the meditation ends,
Or try to rest your full awareness on your breath and the present moment.
You might expand your awareness further out,
Noticing the points of contact between your body and the chair or the floor,
Clothing on your skin,
Or air blowing on your face.
Allow your awareness to be relaxed and open,
Aware of the feeling,
The sensations in your body,
And also the space around you.
Just gently becoming aware of sounds nearby and further away.
And if at any point you become distracted,
Just gently bring your focus back to your breath,
To a sound nearby,
Or to the feeling of your feet on the earth.
Allow your mind and your body to soften and rest in this moment.
And before we close out our session,
I invite you to notice how you're feeling right now in your mind and your body.
And whenever you're ready,
You can take a deep breath in,
And on your exhale slowly let it out as you blink open your eyes.
Thanks so much for joining me,
And have a wonderful rest of your day.
