Go ahead and find yourself a comfortable position,
Either lying down with your arms and legs gently outstretched or in a seated position with your hands face down on your lap.
Sitting where your body touches the ground,
Feeling anchored and rooted and elongating from the base of your spine,
Expanding up through your back,
Across your chest,
Across your face,
Creating some space for your breath to inhabit.
And let's begin by taking three slow breaths to settle into this moment.
So breathing in fully,
Expanding through your belly,
Your back,
And breathing out completely,
Releasing,
Letting go.
A slow,
Long inhale,
Taking in fresh oxygen.
A slow,
Long exhale,
Releasing,
Resting.
Breathing in fully,
Breathing out fully.
And then letting your breath settle into its soothing rhythm,
A natural state.
There's no need to control or manage.
Just relax back into the present moment with your breath.
Feel your breath as it is right here,
Right now.
Awake and aware of this breath,
Where it originates in your body,
How it moves,
Its texture.
Noticing the places where your breath turns,
Where the inhale transitions to an exhale,
Where it circles back again from an exhale to an inhale.
And catching your mind,
If it's wandering off.
Gently encouraging it to return back to this moment,
Just this moment,
Just this breath.
Relaxing around the breath.
Relaxing back into the breath,
Much like you would relax back into a chair on a warm summer day at the beach.
Let your body be breathed.
And savoring the breath.
A breath that shows you are alive.
A breath that brings you back to this moment.
Just this moment.
And can you follow the subtle movements of your breath moving your body inside,
Your body outside?
Being curious of the intricacies of your breath.
And as we bring this meditation to a close,
Again,
Take in three slow,
Long,
Deep breaths.
Breathing from the soles of your feet all the way up to the crown of your head and back down again.
And then slowly bringing your awareness back to your body in this room,
To the sounds,
Sensations in your palms of your hands,
The temperature of the air on your skin.
And may the benefits of this practice continue with you throughout the rest of your day.
May you remember to return to the present moment,
To your breath as a refuge that's always available to you.
And when you're ready,
You can bring your awareness fully back into the room.
And then slowly bring your awareness back to the present moment,
To the sounds,
Sensations in your palms of your hands,
The temperature of the air on your skin.
