To begin,
Close your eyes and sit comfortably with your spine and neck straight and without crossed arms or legs unless you are intentionally sitting in the lotus or cross-legged position.
Bring your awareness to your breath.
Breathing in and out through the nose if possible.
The in-breath and the out-breath of equal depth and duration.
For this meditation,
We are going to use the body as a way to drop down out of the mind.
Bring your awareness to the sensation of having a body.
Bring your awareness to a full body awareness.
I have a body.
This is what it feels like to have a body.
You needn't bring your attention to any particular part of the body.
It is simply an awareness of the entirety of your body.
Feel the weight of your body.
Sense the mass of your body.
Allow yourself to feel a sense of energy emanating from your body.
It is an overall sense of body awareness.
And notice how that drops you down out of your mind.
And now bring your attention to your breath.
And notice how the breath is effortless.
How the breath is moving in and out on its own.
No effort or thought required to make the breath happen.
You are simply bringing your awareness to the movement of your breath.
Notice how the lungs naturally take in air and how they naturally release the air to make room for the next breath.
Bring the breath to flow without effort.
And now bring the awareness back to the sensation of body,
The entirety of your body.
Feel the weight.
Feel the mass.
Feel the energy emanating from your body.
And as you continue your meditation,
The mind will wander.
And when you notice that it has,
Simply bring your attention back to the body.
And your mind may wander again.
And when you notice that it has,
Bring your attention back to simply witnessing your natural in and out breath.
This is a simple technique for staying present.
You may meditate for as long as you wish after the music has faded out.
Bring your attention back to the body,
The sensation of having a body,
And the natural flow of breath.
And as you continue your meditation,
The mind will wander again.
And when you notice that it has,
Simply bring your attention back to the body.
And when you notice that it has,
Bring your attention back to simply watching your natural in and out breath.
You
