This meditation is all about coming back to basics.
Whether you are new to meditation,
Returning to it from a break.
Or you've been meditating for years.
But you want to come back.
To the basics.
Coming back to routine.
Coming back to the rhythms of self-care that truly support you.
So we'll start by finding a comfortable position.
For some,
That might look like finding a seat.
Though it doesn't need to be on a cushion on the floor.
Your seat could be.
Or it could be in a chair.
With support.
Legs could be crossed or feet could be planted.
And if finding a seat isn't available for you.
For whatever reason.
You can lie down.
Or find any other position that would be supportive.
There's a few things we want to keep in mind.
First.
Being sure you can be comfortable.
So finding the support that you need.
Whether that looks like leaning up against the back of a seat or wall.
Using blankets to keep yourself warm.
Or to support the body.
I want to think about trying to keep this spine long.
So that way the breath can move freely.
Without constriction.
And of course,
We also.
.
.
I want to see if we can find ourselves in a place free of.
.
.
As many distractions as we can.
It's true that we can meditate anywhere,
At any time.
Regardless of what may be happening around us.
But when we come back to a practice,
Or learn a new practice.
We know it's going to be challenging.
Will be obstacles.
So how can we quiet some of the noise around us.
Taking the task.
Maybe a little bit more accessible today.
If you're comfortable with it,
The eyes can be closed.
Otherwise,
Just find a place.
That's not moving.
And see if you can rest the gaze there.
Maybe the eyelids get a little bit heavy so it softens your view.
And the breath is just gently flowing on its own.
There is nothing here that we need.
Change.
Or control.
And I want to encourage you.
To be still.
If you find yourself uncomfortable to the point of distraction,
Then you might make a slight adjustment.
But otherwise.
.
.
We're trying to just be here.
With ourselves.
With our breath.
In this body.
And you might just.
.
.
Slowly start to scan the body.
Starting with the legs.
And the feet.
Without judgment,
Just notice them.
But your awareness lands.
If you're in a seated position,
You might just feel that gentle pull of gravity.
Letting those sit bones be heavy.
And then you might just shift the awareness up to the torso.
If you're holding or pulling the belly in,
Can you just gently.
.
.
Release that a little bit.
Because there's nothing we need to hold in here.
If you notice places of tension or discomfort.
Try not to judge yourself or create stories.
About what they may mean.
Or if this is bad or if it means you're doing it wrong,
But instead.
.
.
And you just notice it.
And almost like it's a movie playing on a screen in front of you.
Gently shifts to the next scene.
Next area of the body as we move to the arms and the hands.
He be weighing down beside you.
Maybe the hands around the knees.
Maybe you feel the palms of the hands or the backs of the hands.
Making contact with your legs.
Or contact with whatever may be beneath you.
And once again,
Shifting that awareness now up to the head and the face.
Noticing any sensations.
Noticing if you're clenching the jaw.
Seeing if you can just gently Open the mouth slightly.
Just releasing that tension in the face.
When we bring ourselves to start a new practice.
Or return to a practice that we've taken a break from.
Can be really easy to convince ourselves.
That it's harder or more challenging or more complicated.
And it definitely doesn't need to be.
It's not to say that it's always easy to sit in our practice.
Practice can be simple.
Doesn't have to be super long.
Go ahead and take a breath in.
And let it go.
As you're ready,
You can open your eyes.
Come out of your meditation.
