Find a comfortable position for your meditation practice.
Check the space,
See if there's any way to minimize distractions or to make it more comfortable for yourself.
Check your posture,
If it's comfortable.
Adjust your props and start to take some movement with your chest,
Shoulders,
And head.
And then take a few fuller breaths as you close your eyes and start to arrive in your body.
Relax your arms,
Your shoulders,
Your belly.
Big breath into the lower back.
Notice that you can breathe into the legs and help them to soften.
And don't be discouraged that thoughts are still here,
But bring some attention to the breath swirling in the chest and the energy swirling through the shoulders,
Softening the back of your neck.
Soften the base of your skull and all the little muscles at the back of your head.
Take a few full body sigh breaths.
Let it all go.
Always allowing yourself those full sigh breaths whenever they feel good.
And if the body needs another stretch out through the arms or the legs,
Let that happen as we're still just arriving.
This is for you.
This is your way nourishing yourself,
Connecting to yourself.
Follow the pathway that your breath carves inward and downward into the chest.
Feel the joy of breathing.
The lungs stretch out,
Opening up the walls of the lungs,
The sides and the back,
The top and the bottom of your lungs.
And on each exhale,
Soften your shoulders even more down and back.
Notice how your breath can soften your belly.
And as you soften a smile through your cheeks and smile through your eyes,
Use your breath to spread the smiling energy into the body and into the inner space.
The breath is smiling energy that you can place all around your body,
Breathing into all the organs and the spaces between the organs.
Each breath spreads life force energy,
Light and love through the body,
The tissues,
The joints.
And on each exhale,
You relax and sink down even heavier.
Become aware of short pauses between the breaths.
So after inhalation,
Let there be a short gap before the exhale.
And if it works for you,
You can have a pause at the bottom of the breath as well.
A little gap between inhale and exhale.
Notice this split second or maybe one second where the lungs are still,
The breath is suspended.
And just let there be that pause there every time you remember,
Pausing at the top,
Pausing at the bottom.
Noticing there's a gap between the thoughts as well.
There's a background of stillness.
Stillness between each breath and that little pause.
It's quiet,
Fully present.
And a little pause at the bottom of each breath.
Stillness,
Presence.
Let yourself relax into the breath and into the space between the breaths.
And any time that the body needs to move,
Feel free.
If you're relaxing,
Allow yourself to sink deeper into the flow of the breath,
Inward,
Loving as it connects you to the heart space.
Let go all effort.
Just feel the flow of your breath.
Feel how nourishing it is to just breathe and sit with nothing to do.
The breath connects you to your inner space.
There's a joy of breathing.
Allow yourself as long as you like here before moving into the rest of your day.
