Take your seat and sit comfortably.
You can sit with your feet flat on the ground and your hands resting on your thighs or on a cushion with your legs crossed in front of you and your hands resting on your thighs.
Sit upright with an alert posture but not one that's uncomfortable.
And you can close your eyes for this practice or gaze softly downward a couple inches in front of you.
Take a couple moments to settle into the space,
Into the room.
Notice the sounds you hear.
There is never a barrier to meditation.
Relax your body.
And lift your chest so you can breathe easily.
Tuck your chin in slightly and let your shoulders relax down and back.
If during this practice you need to shift your position,
Feel free to do so mindfully.
And if you want to open your eyes,
You can do so and then close them again and return to the meditation.
Begin by taking three long,
Slow,
Deep breaths.
Inhaling slowly and deeply through your nostrils and exhaling slowly and fully through your nostrils.
This sends a signal to your body to relax even more deeply.
Now return to your natural breathing.
There's no need to control it or regulate it in any way.
Just let it be natural and easy breath.
Relax your scalp.
Relax your forehead.
Relax your eyes.
Relax your entire face.
Relax your ears.
Relax your mouth.
Relax your tongue.
Relax your jaw.
Let your arms relax.
Your hands.
Relax your upper back.
Your mid back.
Your lower back.
Relax your chest.
Your diaphragm.
Relax your belly.
Relax your right leg from hip to toe.
Relax your left leg from hip to toe.
Feel your whole body relaxed and still.
Reflect on your day.
Remember what interactions and conversations and discussions you had that felt healthy,
That felt honest,
Helpful,
And kind.
Conversations that felt empowering and motivating.
Now consider what made this your experience.
What did it feel like to listen to someone or to be listened to?
What did it feel like to express yourself easily?
Now consider what made these experiences dissipate.
Reflect without evaluation or bias.
