Hello,
Hello.
Thank you for being here today.
Wherever you are,
Whatever you have going on.
I'm proud of you for showing up,
For taking some time to tune in.
Find a comfortable seat.
Close the door behind you.
Go someplace quiet.
In the simplest sense,
Our practice of meditation is about paying attention on purpose.
And so it's helpful to remove any unnecessary distractions that might pull us out of this place of attention.
Begin to tune now into the breath without judgment of what this should be or how it should feel.
Just breathing.
Noticing any physical sensations.
Any spots throughout the body that might be asking for a little bit more attention.
Let's take a full body breath in.
Fill up the lungs.
Open mouth exhale.
Let it go.
Another big deep breath in.
And exhale,
Release.
Once more like this.
Big full body breath in.
Fill up the belly.
Open mouth exhale.
Bring your lips to touch.
Breathing now in and out gently through the nose.
Remind yourself,
I am safe.
I am comfortable.
Breathing in.
I am breathing in.
And breathing out.
I am letting go.
Breathing in,
My heart opens.
Breathing out,
I am still.
Breathing in,
Find expansion.
Breathing out,
Contract.
Indicting your focus and attention towards the breath,
Using each inhale and each exhale as an anchor.
Bringing you deeper into your body.
Deeper into the present moment.
Gently returning back to the breath if you've lost it.
Holding on just a little less tightly to the thoughts that come and go.
Witnessing them,
But not holding them.
Witnessing them,
But not becoming them.
They're just thoughts.
Notice how they jump from one topic to the next.
Without any real logic or ground.
Like clouds floating across a big bright blue sky.
You are not the clouds.
You are not your thoughts.
You are the beautiful blue sky.
Witnessing,
Holding space,
But not becoming.
Your body is relaxed and comfortable.
Your mind is calm.
Releasing any tension you might have picked up in your face,
Your jaw.
And exhale,
Letting it all go.
Generating an awareness and acceptance of what is.
Allowing there to be meaning in this moment.
Allowing there to be meaning in all of your moments.
Remembering that the path back to this sense of being,
The sense of presence,
It is the breath.
It's always the breath.
And you can come back here anytime you like.
Using some gentle movements to your fingers and your toes.
Reach the arms up overhead.
Find a nice good morning stretch.
As you gently open your eyes,
Remember that each and every moment,
Each and every breath is an opportunity to be present.
Namaste.
