A couple of deep breaths to begin.
In through the nose,
Out through the mouth,
Or in through the nose,
Out through the nose,
Whichever feels right for you,
You can do a little of both and see what you notice.
And starting off by getting a sense of being welcome in this space.
So whatever's here,
Whether there's something comfortable,
Uncomfortable,
Neutral,
Just allowing it to be present within just this field of being welcome.
Just noticing how your body's feeling right now as you're beginning this practice.
It's wonderful to give a little space and time to do a mindful check-in as we're entering into our meditation.
Being aware if there's any areas that are tensing or holding as you're beginning or any areas that need adjustment.
You can just allow that to happen.
And a gentle,
Mindful stretch if needed,
Giving yourself permission.
Also,
Being aware of how you're feeling emotionally in the beginning of this practice.
It's all okay to be here,
Whatever it is.
Whether it's something comfortable,
Uncomfortable,
Or neutral,
Whatever feeling is here,
It's as if we're really inhabiting Rumi's poem,
The Guest House.
Just being human as a guest house every morning,
A new arrival.
Also being aware of the quality of your attention.
The intention is to be present to this practice,
Then just notice if the mind seems scattered and distracted,
And if so,
That's okay.
Just soften your body,
Release with the exhale,
Keep coming back.
Settling into this body,
Opening and welcoming to whatever's here,
Even if there's resistance or distraction,
Just letting it be.
And just being aware of the body naturally breathing.
If you're new to practice or want to play with a bit more stability with every breath in,
You can say to yourself in.
Every breath out,
You can just say to yourself out.
All right.
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Touching everyone without exception.
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