Finding some comfort wherever you are,
Be that sitting on a chair,
Laying down or sitting on the floor.
Arranging your body in such a way that you feel supported and comfortable but still alert and awake.
See if you can consciously soften your shoulders.
Relax your jaw and the tip of your tongue.
Soften the muscles around your eyes,
Across your forehead.
Soften your eyebrows and that space in between your eyebrows.
Start to notice the natural rhythm of your breathing as it comes in and out through your nose.
Resting your attention on the tip of your nose,
Observing that inflow and outflow of breath there.
You might not want to change your breath too much or if you feel it's needed consciously start to deepen your breathing just to arrive here now.
Relax your belly.
You can travel with the breath down into your body and watch the ebb and flow of the breath from there.
So from your belly watch it rise and fall as you inhale and exhale.
Opening up that line of inquiry and curiosity.
Do you feel the expansion in kind of a 3D form from every direction?
Is it only the front body that is moving?
Is it the sides of your body that are moving?
Neither of those are right or wrong for now.
Just notice the sensations of the movements of breath in your body and accept that as perfect.
As and when your mind starts to wonder,
Can you greet the thought as if you would greet a friend?
Just passing by you in the street.
You're both on your way somewhere else.
You just notice they're there and then watch them walk away.
Just pass away and you go back to what you're doing which is watching your breathing.
Softening your gaze and your awareness towards that ebb and flow of the breath in your body.
Now we'll flip our perspective.
Allow your awareness of breath to kind of drop to the background so it's still there but it's not at the forefront of your thought of your attention.
It's kind of resting in the background.
In front of you are your thoughts so instead now we're going to allow the thoughts to come but can you watch them come?
Kind of like clouds in the sky this time so you are consciously observing them there.
Notice if your clouds are quite together as their space between them.
Still watching them pass by,
Observing them instead of getting so caught up in them but each time you witness your mind thinking it can help just to say the phrase thinking thinking in your mind.
So you catch the thought then mentally say to yourself thinking thinking and then come back to this moment and back to your breath.
Notice if your thoughts are kind of like words or are you seeing pictures?
Are you seeing kind of fantasy scenarios and they're clear like dreams in your mind's eye or are your thoughts like someone reading out a story to you?
There's no image but there are words.
Again none of those are right or wrong they'll be different for every single one of you.
But just start to get to know your mind in this way.
Are you seeing your thoughts?
Are you listening to your thoughts?
And noticing that and then come back to your breath.
Watching your mind in this way for the next minute or so.
I'll mind the time and I'll come back to you and your meditation is over.
I'll come back to you and your meditation is over.
If your mind has drifted far away just notice the quality of the thought you were having.
Is it an image?
Is it spoken words?
Label it as thinking,
Thinking.
And then intentionally come back to your breath.
So bring your breath back into the front of your attention.
Notice the quality of your breathing now.
Notice the breath in the body now.
Notice if some of the thoughts you were having have brought up any tension in the body as a physical response to what you were thinking.
And see if you can invite some relaxation into those spaces once again.
And once you're ready maybe start to move your body if you feel like you need to roll your shoulders back do so.
If you need to take a long exhale through your mouth do so.
And whenever you are ready blink your eyes open.
Thanks so much for listening.
Have a nice day.
