Good morning,
Or afternoon,
Or evening,
Or whatever time it is where you are right now.
Thank you for joining me today.
Let's settle in,
Get comfortable.
Make sure you're sitting up straight,
But not rigid.
Now let's close our eyes,
And we're going to start this meditation with some box breathing.
So I want you to breathe in for four seconds,
Hold for four seconds,
Breathe out for four seconds,
Hold for four seconds,
And we're going to repeat this four times.
I'll count you through.
In,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Out,
Two,
Three,
Four,
Hold,
Two,
Three,
Four.
In,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Out,
Two,
Three,
Four,
Hold,
Two,
Three,
Four.
Continue on.
Now continue breathing normally.
Settle down into this moment.
Don't try to control it or change anything.
Just observe and let be what is.
Direct your attention to your breath.
Notice how it flows in and out.
You're not controlling it,
You're not forcing it,
You're just witnessing it arise and fall.
Visualize the air flowing in through your nose,
Down to your lungs.
Feel your chest and stomach gently rise and fall with each breath.
Think of your breath as a guiding light.
Whenever your awareness wanders,
Getting you lost in thought,
Planning your day,
Reliving distant memory,
I want you to recognize that stray thought and then come back to your breath.
You can always come back to your breath.
You don't need to be harsh with yourself or try to control these thoughts that arise.
Just acknowledge them and let them go and come back to your breath.
When you hear a sound,
Maybe a dog barking,
Airplane flying by,
Just notice it and let it go.
Don't name it.
Don't hang on to it.
Let the phenomena of life arise,
Exist,
And move on.
Continue coming back to your breath.
Witness how your breath continues to flow.
Deeply,
Calmly,
Arising and falling.
There is no right or wrong way to meditate.
Whatever you experience is right for you.
Don't try to force anything,
Make anything happen.
Just sit,
Breathe,
And observe.
Rest in this awareness.
Now notice the sensation of your body.
Feel the clothes on your skin.
Are there any points of pain?
Points of comfort?
Tingling?
Cold?
Hot?
Just notice the sensations.
Don't try to change anything or push them away or hang on to them.
Just notice.
Recognize how calm and gentle your breath has become and allow it to rise and fall.
Now open your eyes and notice all the colors and objects as they begin taking form.
Wiggle your fingers and toes.
Shrug your shoulders.
Be gentle with yourself today.
Thank you.
