Welcome to meditation.
Find your comfortable seat.
You may sit on a chair,
On a cushion,
Or on the floor.
Take a moment to allow yourself to find the seat you feel relaxed and alert.
Feel the sitting bones grounding to the earth.
The crown of your head extending up towards the sky.
Noticing the space in your body.
Feel the body gently expanding and contracting with your inhalation and the exhalation.
Noticing the rhythm of your breath without changing the rhythm.
Be aware of the felt sense of the breath.
Noticing how you feel in the beginning,
The middle,
And the end of the inhalation.
The beginning,
The middle,
And the end of the exhalation.
You may notice a pause at the top of the inhalation and the end of the exhalation.
Feel the breath expanding to the whole circumference of your torso.
The breath expanding to the front side,
To the back,
To the left and right sides of your body on the inhale.
And the body softly contracting on the exhale.
It's a three-dimensional breath.
The body is like a balloon expanding,
Inflating on the inhalation,
Contracting,
Deflating on the exhalation.
We breathe in the life force energy.
And as we breathe out,
We're letting go of stale air,
Cleansing the body,
Cleansing the lungs.
Noticing if you can feel the breath moving all the way to the belly.
And the belly softly drawing in towards the spine on the out breath.
You may feel the breath in the chest more,
The chest expanding on the in breath,
Chest softening on the out breath.
You may feel it more in the tip of the nose,
The nostrils,
The coolness of the air moving in through the nostrils,
The warmth of the air moving out through the nostrils.
So notice where you feel the breath the most.
And breathing in and no one breathing in,
Breathing out and no one breathing out.
And feeling alive,
Being in the body,
Being with the breath.
Noticing whether you feel the breath reaching to every part of the body.
Any part of the body you feel you're holding tension,
It's challenging for the breath to move into and pay attention to that part.
On the inhale feel the breath moving into the belly,
On the out breath feel the energy moving from the belly into that part where you need more attention.
So inhaling,
Breathing into the belly,
Exhaling,
Sending the energy,
The life force energy into where the body needs.
And in time we notice you're shrinking the front side of the body.
So open up the chest again,
Allow the spine to extend.
Then notice the quality of the breath now.
Noticing whether the breath is deep,
Long,
Short,
Shallow.
Again without changing the rhythm just be in touch with your experience right here,
Right now.
And that's mindfulness of the breathing,
Not manipulating,
Not controlling,
Just bring the light of awareness,
Light of attention to the movements of the breath,
To the natural flow.
Noticing when the body is relaxed,
The mind is relaxed,
The breath will just naturally become more calm and free and at ease.
You may notice more space in the body.
And bring your palms to touch in front of your heart.
Bow your head to your heart.
Thank yourself for showing up to your practice.
And I thank you for joining me in this session.
