Maybe bringing the arms up and over the head for a nice big stretch,
And if it feels comfortable keep your eyes closed,
And start to take fuller deeper breaths,
And take as long as you need to to find a comfortable position.
There's plenty of time.
Notice how the breath travels in through the nostrils,
The torso,
The belly expands on the inhalation,
And on the exhalation everything softens.
Taking fuller deeper breaths,
And start to notice the subtle sensations in the body as you breathe.
There's no other agenda right now,
Nothing else to control,
Just simply becoming aware of the subtle sensations of your breath,
Of the natural rhythm of your breath.
Sensing the inflow,
The outflow of the breath.
You may even sense that joy of breathing.
And sending your breath to the area of the face,
Your scalp.
Notice that quality of the breath to relax and soften any tension around the area of the head.
Any tension melts down below the shoulders into your body.
Any unnecessary thinking,
Use the breath to let go of those thoughts,
Allow the thinking mind to melt down into the body.
Helping you to arrive into your body and the sensations that are happening right now.
Allow the breath to travel through the neck,
The shoulders,
The arms.
Bringing relaxation to your tissues,
The muscles.
Relax your shoulders away from the ears.
Taking full deep breaths through the heart space.
Embrace your awareness in that point where your breath and the heart meet in the middle of the chest.
You might notice the subtle sensations in the chest,
The warmth,
The vibrations,
The aliveness that is there.
Use the breath to travel to those deeper layers of the chest,
Of your being.
And listen to those deeper layers.
How am I feeling right now?
Give yourself this space to listen to your whole experience.
And the subtle sensations,
Emotions that are here.
Any judgment or control,
Just put that aside and receive this moment with an open heart.
Your breath is full.
And sense how the breath travels down through your back into your sacrum.
Sensing your whole body grounded on your seat.
You can also let go of any clenching or tension around the legs,
Your glutes.
The soles of the feet also soften.
And you can take full deep breaths through your whole body.
The whole body is relaxed.
The whole body is starting to relax.
Perhaps you are ready to let go of another layer of tension in the body.
You may sense as you exhale how you can let go,
Release.
The breath traveling in and out of the heart space.
Listening to your whole body through the heart space.
Follow your breath all the way to the top of the inhalation and all the way to the bottom of your exhalation.
Rest your awareness in your breath,
One breath at a time.
Perhaps pausing for a moment after your inhalation and also pausing for a moment after your exhalation.
Connecting your awareness to those points of stillness between your breath,
Even if it's just for a split second.
Sensing that formless present that is in the background of your breath.
You may also notice that this background of stillness,
Formless presence,
It's also located right in the center of your being.
It's everywhere.
If a thought arises,
Contracts,
Just gently relax your awareness back into this background of presence.
Give yourself the permission to fully rest here in this present moment.
Maybe drawing a gentle smile with your cheeks and inviting that smiling energy into your face and your body.
Bringing warmth,
And a soothing energy into the body as you breathe.
Notice that part of your body and your being that is resting here effortlessly.
Taking full deep breaths,
Savoring the present moment.
Maybe a palm rests on your chest for these last few breaths.
Take as long as you need to to conclude your meditation.
