Find a comfortable position either sitting up or lying down.
If it feels right,
Close your eyes allowing yourself to arrive in this meditation,
Giving yourself this gift of time and presence.
Today we'll be using the breath as an anchor.
So in meditation it's easy for the mind to wander and that doesn't mean that it's not working.
It's so normal and natural but it is nice to have something to anchor us into a single focal point.
So begin by softening and deepening your breath and bringing your attention to your breath.
Following it in and out.
Noticing how the belly rises with each inhale and how it falls with each exhale.
If you feel yourself breathing into your chest area see if you can breathe into the belly using the diaphragm.
By breathing deep into the belly we are actually calming down the central nervous system signaling to our mind that we are safe,
That it's okay to relax.
Continuing to bring your awareness on any sensations that come up with each inhale and exhale.
Relaxing your jaw,
Your shoulders,
Your hips,
Allowing yourself to relax into the surface beneath you as you continue to bring your focus and your awareness to your breath.
Thoughts might move through your mind.
Know that that is so okay.
Allowing yourself to be the observer of these thoughts,
Letting them move through and release without attachment,
Without judgment,
But with compassion and love.
Noticing the quality of each breath.
Are you taking each breath kindly,
With purpose,
With love,
With patience?
Or are you rushing the breath?
Are you forcing the breath?
And maybe you move your attention from the belly to the nostrils,
Noticing how it feels as air moves in and out through the nose.
Becoming aware of the tiniest of sensations.
Continuing to use the breath as your anchor in whatever way that looks like for you.
And now Now maybe you begin to take in deeper breaths,
Intentional breaths.
Exhaling it all out.
Exhaling the body with each inhale and letting it go with each exhale.
Bringing some life back into your fingers and your toes.
Wiggling and shaking them out.
Whenever you're ready,
Linking your eyes open,
Coming back into your space.
Noticing one new thing about the room or the space that you're in.
Something beautiful about it that you haven't noticed before.
Thank you for breathing with me.
Namaste.
