Welcome to this short beginner's meditation.
First find a comfortable seat,
Maybe cross-legged or in a position where you can sit comfortably with a long spine.
Let your hands rest on your thighs.
Palms can be facing up or down.
If you want to join your thumb and index finger into Gyan Mudra,
Do that.
Relax your shoulders down.
Make a conscious effort to release all tension from your body.
Be still.
With your eyes still open,
Take a deep breath in through your nose.
Feel the breath as it fills you up.
Then side out through your mouth.
Two more times.
In through the nose,
Drop the breath down into your belly and side out.
Last time,
Really feel the breath expand you from the inside.
And as you side out,
Gently close down your eyes.
Allow your breath to return to its natural rhythm and let go of any control you have on it.
Now first feel into your body.
Imagine how your awareness lands in your physical body,
Your mind being completely present in your physical form.
Then feel into the points of contact that your body has with the surface beneath you.
Allow that feeling to fill your entire awareness.
Feel the weight of your body as it exists in space.
Feel gravity pulling your body down towards the earth.
Feel your hands resting on your thighs,
The weight of your hands.
Feel your arms as they touch the sides of your upper body.
Fully aware of all points of contact.
As you are fully aware in your body,
Now place your attention on your breath.
Softly follow each inhale and each exhale just as they are a steady eventide of your body.
Lean into the stillness of your mind.
Lean into the stillness of your breath.
Allow thoughts to appear they will,
But invite them to pass by,
To dissolve like clouds in the sky.
Lean into the vast eternity of your mind.
Be softly mindful of any tension in your body.
If you feel there is an area tensing up,
Breathe into it,
Let it go.
Now gently start to bring yourself back to this here and now.
Once again imagine how your awareness lands in your physical body,
Your mind once again being completely present in your physical form.
Feel into the space around you.
Sense the air on your skin.
Take a couple of long deep breaths to bring yourself back.
Softly open your eyes and return to your day.
