Finding a comfortable way to sit,
Allowing yourself to be fully supported,
Your back to be straight and upright,
Your head to just rest atop the spine,
Allowing your eyes to gently close if that feels comfortable,
Or to partially close and gaze softly in front of you,
Allowing yourself to take a few deep breaths in and out through the nose as you settle into this posture,
As you settle into our meditation,
Slowly relaxing the body,
Starting from the top of the head,
Letting the eyes soften and fall into the skull,
Letting the cheeks and jaw relax,
The tongue to rest against the top of the palate,
Letting the arms be heavy,
Pulling the shoulders down and out,
Away from the ears,
Allowing the chest to be open,
The breath enter easily into the ribcage,
And softening the belly,
Letting go of any tension that's held,
Letting the hips settle,
The ground,
The chair,
Support you fully,
Letting this body be heavy,
And as you do settle in,
Just again,
Reminding yourself that there's nowhere else to be,
Nothing else to be doing,
Allowing yourself to find this breath,
Knowing that you're breathing in,
And knowing that you're breathing out,
Fixing your attention either in the rise and fall of the belly,
Or in the tip of the nostril,
Whichever feels most natural for you,
Just this breath,
Just this moment,
Watching the breath as you would watch a stream going by,
Noticing the sticks floating by,
But not caring where they go,
Just seeing them,
Just seeing this breath,
Just seeing it go in,
Just knowing that it's going out,
We use this breath as an anchor to this present moment,
If our mind wanders,
That's perfectly natural,
There's no need to judge,
There's just an awareness,
Noting if we are thinking,
Planning,
Daydreaming,
But then just bringing our awareness back to this breath,
Noting if you're on the in-breath or the out-breath,
When you come back to this moment,
You come back to now,
The practice is coming back to this moment,
The practice is coming back to this breath,
It's not how many times we're lost,
It's how many times we find our way back,
Just this breath,
Just this moment,
Reminding yourself,
Still,
There's nowhere else to be,
Nothing else to be doing,
Taking this time to just observe any holding in the body,
Noticing if your belly is still soft,
If your back is still straight and upright,
Your shoulders are still falling away from the ears,
Or if tension has creeped back in,
Just letting go,
Softening,
Allowing to be fully supported and heavy,
And just knowing that you're breathing in,
And knowing that you're breathing out,
Just this moment,
Just this breath,
Just here,
Just now,
And whenever you feel ready,
Gently allowing the room to come back into your awareness,
Wiggling the fingers,
Wiggling the toes,
Rolling the head atop the spine,
Opening your eyes,
Whenever you feel like it's time.
