Let's start by finding our seat.
So you could be sitting on a cushion.
You could be on a chair with your feet flat on the floor.
However you're sitting,
Just allow yourself to sink in to the surface below you as if you were being held by the earth.
And your spine is tall but relaxed.
And your front body is just open.
You might even want to roll your shoulders back and down.
Just allowing your front body to soften to receive your breath.
Becoming aware of this posture.
Your whole body sitting from the top of your head all the way down to your toes.
Just feeling the length of the body,
The width and the weight of the body.
And noticing that your body is breathing without you having to do anything at all.
So becoming aware of the breath.
Breathing in,
Knowing you're breathing in.
And breathing out,
Knowing that you're breathing out.
Not trying to change your breath in any way.
Just allowing your natural rhythm.
And if the breath is inaccessible for you today,
For some it's not.
It might be difficult to breathe or it may not be what resonates in your body most.
Then I offer you the opportunity to anchor to the bottoms of your feet and the sensations that you experience in them.
Or maybe the palms of your hands.
Just experiencing the sensations that arise and just choosing one anchor to stay with for this sit.
So breathing in,
Calm.
And breathing out,
Calm.
Breathing in,
Calming the mind.
And breathing out,
Calming the body.
And of course your mind may be taken away in thought or physical sensations may distract you.
And that's fine.
The moment you realize that you've been taken away,
Gently but firmly return back to your breath or whatever anchor you're working with.
That is the practice of mindfulness.
It's that awareness and returning back.
So just gently following the breath in and out.
Maybe noticing the quality of your breath.
Is it slow and deep to the belly?
Or maybe it's shallow and higher up in the chest and quicker.
However it is,
That's fine.
There's no need to judge it.
It is what this experience is providing you.
This is presence,
Awareness in this breath.
So just allow it to be as it is.
You may find yourself becoming aware of sensations arising in the body,
Tingling or pulse,
Tightness.
Whatever is there,
No need to push anything away.
Or if it's a pleasant experience,
No need to hold on to it.
Just allow it to be just as it is.
All that's in your present moment awareness.
Inevitably,
Sensations shift and change.
And then just returning to your breath.
Maybe becoming aware of any changes in the quality of your breath since we began this meditation.
Maybe finding your breath becoming deeper and allowing it to be just as it is.
Your breath holds you in this moment,
Not in the past or the future.
So living your life breath by breath.
And if you discover thinking is happening again,
That's fine.
Just returning back to your breath in a kind but gentle way.
Knowing that you're human and designed to do just this.
Think.
And just following the breath,
Breathing in,
Knowing you're breathing in,
And breathing out,
Knowing you're breathing out.
Maybe offering yourself a gentle smile as you breathe.
Breathing kind,
Gentle breaths to this body in this moment.
And in this moment,
Interest yourself,
Remembering your description of the power ofves or your sensations that Now,
Opening your awareness to include your body as a whole,
Noticing that your body breathes.
It almost breathes itself.
So as you're breathing in,
Maybe experiencing the body rising,
And when you exhale,
How it softens.
And just being with the body breathing for a few moments.
Not striving and trying it to be any way other than it is.
Just allow it to be.
And now becoming aware of your contact points on the surface that you're sitting on.
Your sit bones and your feet on the earth.
And putting your breath to the background and bringing your body to the floor.
And just experiencing this body in this posture again.
And allowing it to be just as it is,
Mindful of present moment awareness through your body.
And soon the practice will end.
And so just taking this time for yourself to acknowledge that you've just given yourself such kindness by practicing.
And maybe offering yourself gratitude for your breath,
For your practice,
And for your life.
And opening your eyes.
