Okay welcome to your meditation practice for today.
Take a second just to make yourself comfortable,
Sitting or laying somewhere you feel supported.
Somewhere that your spine can feel nice and long.
Your shoulders can sink down.
And if you feel comfortable too then close your eyes.
Feeling the weight of your body into your seat.
And noticing that support beneath you,
Your spine lengthening up from that space.
Start to become aware of your body as you breathe.
Seeing the rise and fall of your belly or maybe the rise and fall of your chest.
Scan through your body and become aware of any spaces still trying to cling or hold.
Give those spaces permission to soften.
Knowing they're supported by the ground beneath you.
Also check in with any emotions you have flowing through your body in this moment.
And greet those with compassion just noticing that they're there and moving back to your breath.
Today's practice is probably one of the most simple there is.
It comes from the Buddhist tradition and it's a form of mantra meditation.
It's a great one for really tuning to the rhythm of your breathing as well as complete awareness to the present moment.
And like I said it's so very simple.
Come back to your breathing and on your next inhale mentally say to yourself the words I am breathing in.
Then as you exhale say the words I am breathing out.
Before flowing back into I am breathing in.
I am breathing out.
I am breathing in.
I am breathing out.
Keep repeating that mantra in the same way.
Each inhale saying I am breathing in.
Each exhale saying I am breathing out.
And if at any point your mind starts to wander somewhere else just notice where it's gone to.
Park that thought and then arrive back to the object of your meditation with the next inhale and the next I am breathing in.
I am breathing out.
Or keep reciting that mantra in your head for the next couple of minutes.
I'll mind the time and I'll come back to you when your meditation is over.
I'll come back to you when your meditation is over.
If your mind started to wander elsewhere,
Notice where it's gone to.
Then bring yourself back to the present moment,
Taking one more deep inhale and a full exhale.
You can exhale out through your mouth if you like.
Feel into your body once again.
Feeling the support of the ground beneath you.
Then maybe start to notice any sounds you can hear around you.
Whenever you're ready,
Slowly blink your eyes open.
Thank you so much for practicing with me today.
I hope to sit together again very soon.
