Let's begin our meditation by finding a comfortable position for the body.
That way,
We can let the body relax and start to calm the mind.
In this meditation,
You will be seated comfortably either on the floor with crossed legs or in a chair with your feet flat on the floor.
If you are seated on the floor with crossed legs,
Try sitting on a pillow,
Cushion,
Towel or blanket to prop your hips up slightly above the knees.
This will make your seated position more comfortable throughout this meditation.
Now close your eyes and bring your awareness to your spine.
Sit up nice and tall and imagine each vertebra of your spine aligned to support your body from the tailbone to the top of your head.
Bring your ears up with the tops of your shoulders as you tuck your chin slightly to lengthen the back of your neck.
Now relax your face and eyes.
Relax your jaw and shoulders.
In this meditation,
You will learn to calm your mind by drawing your complete attention to the gentle ease of your breath and the relaxation of your body.
Often times,
We let the mind run wild with thoughts of the future or thoughts of the past.
This can lead to stressful feelings and worry.
You may waste lots of time and energy every day consumed in this endless game of the mind.
But today,
You will learn how to let this go and calm your mind into peace and tranquility.
This practice is as simple as one single breath.
One breath is all it takes to bring the mind back into the present moment,
Back into feelings of ease and calm.
So let's begin by focusing our awareness on the body.
Become so still within the mind that you feel every sensation in your body.
Notice any subtle movement,
Any energy,
Any heat,
Any tingling,
Any pleasure or any pain.
Just observe your physical body,
Feeling the weight of gravity that helps you relax into stillness.
Bring awareness to your toes,
Feet and legs.
Bring awareness to your knees and hips.
Bring awareness to your spine and back muscles.
Bring awareness to your belly,
Chest and heart.
Bring awareness to your shoulders,
Arms and elbows.
Bring awareness to your wrists,
Hands and fingers.
Bring awareness to your neck and throat.
Bring awareness to your face,
Head and brain.
Notice every part of the body softening and letting go.
Now notice your breath.
Breathing in and out through the nose,
Allow your belly and chest to expand gently with every inhalation.
Allow your belly and chest to relax with every exhalation.
If your mind begins to wander to another time or place,
Simply notice and guide your attention back to your body and your breath.
Every breath is brand new.
Every breath is present.
Every breath helps relax and restore the energy of your body.
Every breath brings new life energy to each cell in your body.
Just marvel at this beautiful breath.
Listen to its peaceful sound like ocean waves or a gentle breeze.
Feel the sensations of your breath on your nostrils,
Cool air on the nostrils as you breathe in,
Warm air on the nostrils as you breathe out.
Feel the expansion and relaxation of every breath.
Do you feel it in your belly?
Do you feel it in your chest?
Do you feel it in your back?
Can you feel breath passing through your throat?
Can you feel breath sinking down toward your hips?
Every breath helps relax your mind into stillness,
Quiet and calm.
It's okay if your mind wanders here and there.
The more we practice this mindful breathing,
The better we train the mind to stay focused,
Relaxed and present.
Feel your body.
Watch your breath.
Steady your mind.
