You can sit directly on the floor or sit on the jacket.
You want to form a very stable base so you feel really stable feel really comfortable.
And the first thing I invite you to do is smile.
Everyone is here now.
Another 20 minutes or so to just.
.
.
Decompress and be really present here So.
.
.
Everyone can sit on the ground for 10 minutes,
Is that okay?
Yeah.
Invite you to put your posture upright so sit with a upright spine but not not so upright as to becoming really stiff.
Just enough uprightness for you to become aware of what's happening.
So just imagine the string pulling you up.
From the top of your crown.
And then I'm going to invite you to if you would like to close down your eyes or just Soften your gaze.
And I'm gonna invite you to take a moment to just arrive.
We're here.
There's nowhere else to be.
We would just arise.
Soak in the wonderful music for a few moments.
Now become very curious about your breath.
What is your breath doing?
Am I breathing rapidly?
Slowly.
.
.
It's my breath.
Rushed?
Where is the air coming in?
Am I breathing through my mouth or my nose?
Are there any smells in the air?
Just become curious and observe your breath.
And we'll do this for about 10 breaths in and out.
Start to notice how your breath is actually slowing down.
You might notice that your heart rate is actually slowing down as well.
Become very aware of the ground beneath you We're feeling very safe and supported.
How is my body feeling right now?
Are there any aches,
Any pains?
Are we feeling any tension in any part of the body?
How is my body responding to the environment?
Allow yourself to just be here.
Leave your next meeting at the door.
It's nothing to think about.
We're just here,
Just breathing.
If any thoughts arise.
.
.
Just acknowledge it.
Oh,
That's a thought.
It's okay.
It's okay to have thoughts.
But there's no need to process the thought.
Simply let it rise.
Acknowledge it.
And just let it go,
Just let it sit.
No need to process it Become aware of the other sounds around you.
People talking.
You don't need to feel interrupted.
It's just a sound.
Now we are going to try and deliberately slow down our breath.
So I'd like you to extend your exhale.
So we're gonna breathe in 5 4 3 two,
One,
And exhale.
6 Bye.
4,
3,
2,
1.
And breathe at your own pace.
Breathe in and extend your exhale.
And we do this for about 10 breaths.
Any thoughts that arise.
Let it pass.
Like a cloud in and out of the cloud.
No need to process it.
Just acknowledge it.
You become curious about how your body is feeling right now.
How was it feeling when we arrived?
And how is it feeling right now?
Bring your attention back to your breath When I'm breathing in,
I know that I'm breathing in.
When I exhale,
I know that I'm exhaling.
Nothing else to do.
Just being here.
Breathing in and out.
In and out completely.
Fully present.
Peace!
!
Fully in the present moment.
Any sounds that arrive,
That's okay.
Pay attention to how you respond to the sound.
Can you acknowledge the sound?
And bring yourself back to be grounded in the present moment.
As we move into the last phase of our meditation.
Just invite you to become aware of how you're feeling right now.
We'll take 3 deep breaths in.
.
.
Inhale.
.
.
And exhale.
Inhale.
And exhale,
Drop your shoulders,
Relax,
Inhale Final exhale.
Gently open your eyes.
And you have just practiced for 10 minutes.
