Find yourself in a comfortable seat when you're ready,
And I invite you to close your eyes.
Sitting up tall,
Crown of the head rising,
Chin slightly tucked,
Back of the neck is long,
And spine straight but not rigid,
Palms relaxed,
Knees below hips,
And feet flat or relaxed and comfortable.
Tune into the breath now,
Feeling as it enters and exits the body.
Notice how cool the air is as it enters,
And how warm it is as it exits.
Brows soften,
Tongue drops away from the roof of your mouth,
Unclench your jaw,
And subtly drop your shoulders.
You are here,
And you are exactly where you're meant to be.
Take a deep breath in,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Exhale,
Two,
Three,
Four,
Five.
Inhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Exhale,
Two,
Three,
Four,
Five.
Breathing normally,
Return to your breath.
As you settle in,
Becoming more aware of the space around you,
The sounds,
The different physical senses you may be experiencing in your body in this moment,
I want you to take a moment to remind yourself of your motivation,
Clarifying as to why you are meditating today,
Reminding yourself of the people around you who get to benefit from you feeling less stressed,
Less overwhelmed,
Less exhausted.
And let's set the intention for today's practice,
And let's set it on the breath.
Begin by breathing into the nose,
Following it as it moves into the lungs,
Broadens across the collarbones,
Expanding the ribs and lifts the belly.
And now deflate the belly,
Contract the ribs,
Soften the chest,
Back out through the lungs,
The nose.
Continue to watch the breath and watch this movement in your body as it enters and exits.
And as you continue to notice the breath enter and exit the body,
I want you to visualize your breath as though your breath becomes liquid and fluid as it enters and exits your body.
As if your breath is a mental shower flowing down from the top of your head,
Down towards your feet,
Melting away tension on contact.
Visualize this liquid breath relaxing your forehead,
Softening your eyes and the space behind your eyes,
Your nose,
Your mouth,
Your jaw,
Allowing it to flow down your neck,
Softening your shoulders,
Breathing into your upper arms,
Forearms,
Hands,
Fingers.
Noticing how they become heavy and weighted.
Breathing space into your chest and lungs.
With each breath in,
They gradually become more and more spacious,
More open,
More expansion.
Ribs expand gently and contract slowly,
Letting this breath weave in and out of each individual rib.
Breathing deep into the basin of your belly,
Your low back softens,
Your hips release,
Any gripping or tension,
Your legs become light and weightless.
This infinite flow of breath,
Never running out,
Never stopping,
Until the entire body has this clear,
Spacious quality.
And even though it's full,
It continues to overflow.
Your whole body is filled with this liquid breath,
Dissolving away any tension,
Any strain,
And all pressure,
Leaving you feeling balanced,
Calm,
And completely at ease.
Bringing your mind back into the body,
Feeling the weight of the body,
The contact you have with the chair or the ground beneath you,
And then pausing to notice how you feel now in comparison to how you started,
And then opening your eyes at your own time.
