Let's start by coming to a comfortable seat.
You can sit cross legged and it might feel good to have a prop under your sitting bones to tilt your sitting bones.
Some people like to come to a kneeling position by placing a block between their feet to sit on.
The important thing is that you find a place that's comfortable so that you can stay.
Meditation can be hard enough anyways.
So find your most comfortable way to sit.
The spine is tall with the natural curves intact,
Feeling dignified.
Regal.
The hands resting on the legs.
Just notice if the hands are too far forward,
It pulls the spine.
If they're too close in,
It might hike your shoulders.
You want your shoulders soft down your back.
The back of the skull yearns upward to keep the back of the neck long and the spine strong.
Teeth are lightly parted to allow for clear breathing.
Your eyes can be closed or unfocused on the ground just in front of you,
Shutting down outer vision to tune into inner vision.
Just feel your breath.
Even for the most experienced meditators,
The first few breaths can feel a little short and agitated and that's okay.
You don't have to change them at all.
Come to mindfulness of breath by feeling every part of the inhale,
Beginning,
Middle and end.
And every part of the exhale,
Beginning,
Middle and end.
Noticing but not needing to change your inhale or exhale endeavoring to relax into the natural breath,
Relaxing with the inflow,
Relaxing with the outflow,
Softly in and softly out.
In Buddhist meditation,
You recall your motivation and intention before you start.
It's your belief in the journey and the belief that it's possible.
Your faith in the journey.
So if you're developing a meditation practice,
To take 30 seconds,
Remind yourself why you're doing it.
It brings a whole different kind of commitment,
Feel and reverence to your meditation.
Richer.
So let's set an intention together today.
I'll lead us through and I'll leave some space in case you want to repeat it into your heart.
I vow now to develop mindful awareness for my own and others' benefit.
I feel it has immeasurable value in how I live my life.
And I know it is possible for me here and now,
Inclusive of all conditions,
Circumstances and feelings.
That is the faith in your practice and belief in the journey.
Staying as you are here and relaxing with the breath.
Settle into awareness of your body as you sit and know you're sitting.
Feeling the contact points,
Your buttocks against the floor,
Mat or chair,
Your feet where they contact the ground.
The feel of your hands on your lap.
You might even feel your hands from the inside.
Tingling.
Sensation.
Sit and know you're sitting.
One of the simplest but still challenging meditation instructions.
Sit and know you're sitting.
Feel how your natural breath moves your physical body.
Feel it three-dimensionally in the heart space.
Feel it in the rise and fall of the belly as your body moves with the breath.
Breath continues to be unshaped as you notice it in its natural rhythm.
Exactly as it is.
Fast or slow.
Shallow or deep.
Breathing in and breathing out.
Letting it be whatever and however it is.
Perhaps on the inhale noting.
This is my inhale and on the exhale.
This is my out breath.
Breathing in and breathing out.
Feel the breath sensations in your body.
In tune with your body and breath.
Breathing in.
I know that I am breathing in.
Breathing out.
I know that I am breathing out.
Breathing in.
I know that I am breathing in.
Breathing out.
I know that I am breathing out.
Soft and simple.
In and out.
Soft belly.
Soft eyes.
Soft shoulders.
Soft breath.
Soft and simple.
Aware of body and breath brings unity.
Body,
Mind and breath.
Whole and unfractured.
Breathing in.
Breathing out.
Stay here as long as you please.
Or move into your day or a movement practice.
Bringing your mindful intention with you.
Knowing that you can return to breath attention again and again.
Throughout your day.
And may you know your own goodness.
And let it shine brightly.
