This is a meditation which will begin with focusing on your breath and then will expand your awareness to whatever shows up for you.
Feelings,
Sensations.
So let's begin by finding yourself in a seated position and as you take a seat imagining that there's roots that are growing from where you touch the earth all the way down to the center of the earth.
Find yourself rooted here and from this rooted foundation begin to lengthen up the spine going long through the back and opening through the heart letting your shoulders drop and feeling the crown of your head reaching up opening up to the sky the spaciousness the endless space above and around you so that you're both rooted and expansive and from this meditation posture we soften our eyes smile with our eyes and we begin to allow our body to be breathed allow your breath to be your anchor natural easy slowing down and there's no need to control the breath to grasp or fixate on it there's no one right way of breathing your body knows how to breathe and then it's natural for your mind to drift into thoughts the mind thinks and you do not need to clear your mind or stop your mind you can just recognize this is a thought coming back to and reawakening to this moment of breathing this is your home base it's a homecoming coming back to this body to this moment breathing in arriving in the body breathing out at home breathing in i've arrived breathing arrived breathing out i'm home so the home base is your awareness of your breath a place where you can rest your attention much like watching waves come in there's a soothing rhythm to this breath the breath is your anchor and if you notice any particular emotions that are nagging on the sidelines or are strong enough to call your attention fear sadness happiness grief hope dread you can practice meeting this emotion with a clear presence turning your mind towards it and noticing it where it is in your body how big is it do you feel contracted or open to it and notice how the emotion changes as you bring your attention to it does it change into a different state without getting caught into the story just follow and make space for this emotion continuing this practice with strong sensations emotions not controlling but letting your senses be open and when an experience calls your attention allowing the aliveness of it to be there is enough space and if you become confused about where to put your attention or if it's no longer compelling you can come back to your home base of your breath and you can also bring a layer of loving care when you observe a particularly painful or tight motion or sensation your awareness comes with caring the way you would care for a child or a friend breathing in i see you breathing out i hold you there's a natural softening and tenderness that you can offer with your awareness a caring stance a gentle holding so that when discomfort shows up your instinct is not to run it's to turn towards and be with i'm here for you breathing in you can say hello fear i see you and breathing out i'm here for you hello sadness i'm here for you i'm here for you making space for your full inner experience may you turn towards what hurts with kindness may you turn toward uncertainty with stability and courage may you turn towards fear with comfort may you turn towards sadness with love may you turn towards yourself with compassion and may you be present in each moment as it is alive awake aware and then coming back to the rise and fall of your breath again crown of head reaching to the sky and expanding up and beyond feeling where your body is rooted and feeling spacious inside and out awake and aware tethered and anchored with the breath open-hearted you can bring your awareness slowly back into the room many blessings have a wonderful day
