Begin by settling in and finding that seat,
Whether you're sitting on the chair,
You're sitting on the floor.
Think about physically settling in.
At this point,
You might find that you need a small folded blanket or the edge of a cushion to sit on,
Especially if you're on the floor.
And if you're sitting on a chair,
Maybe some firm cushion under your feet.
You can move yourself back to find the back of the chair supporting a relaxed but an extended spine.
Place your hands with the palm down on top of your thigh.
And without moving your hands,
Begin to take the elbows back as if you're trying to bring the elbows back and notice if that engages your back muscle.
And you can release that pressure now.
Then just feel the seat that you're sitting on,
The connection of your body to the floor or the chair.
And just do some small stirring here,
Maybe moving back and forth,
Side to side.
And then find that stillness.
Place about two fingers on your chin and let's begin to move that chin back,
Just a gentle pressure.
And as you do that,
Notice what is happening to the back of your neck,
The upper back,
Just gently pushing back,
Hold for a few seconds and then release.
Do that a few more times.
So once you've settled in to the physical body,
Begin to take your attention inwards.
And you can do that by either lowering your gaze or closing your eyes.
And this physical adjustments that we just did by noticing our seat,
Our extended spine,
The placement of the years over the shoulder.
Take that same noticing,
But with your eyes closed.
It's as if an awareness is moving through your body and any other part of the body that is drawing your attention,
Pause there for a moment,
Pause over there and just take a few breaths into that area.
And you'll begin to notice some thoughts emerging with the feelings.
Rain those thoughts back in and bring your attention to the tip of the nose.
And with the attention on the tip of the nose,
Just take some inhales in as you breathe in and slow,
Deep exhales out.
Inhaling through the nose and exhaling through the nose.
And if you have a personal mantra,
You can bring that along with the inhale and exhales.
Or you can use the sound of so hum.
As you inhale,
There's a sound of so in your mind.
And as you exhale,
The sound of hum.
You can even begin to chant so hum softly.
And then slowly take that sound only at the back of your mind as you inhale,
Focus on so,
And as you exhale,
Focus on hum.
So hum.
Inhale to the vibration of so and exhale to the vibration of hum.
So hum.
And as you exhale,
Focus on hum.
So hum.
Inhaling through the nose and exhaling through the nose.
Keep the jaw relaxed.
And allow the shoulders to feel soft.
Breathing in and breathing out.
So hum.
Ch Babbuli.
And then slowly begin to bring that awareness back into your inner escapes,
Into the sensations,
The contact point of the body to another object.
Begin to rub your palms together to generate some warmth.
Taking those warm palms,
Placing them on top of closed eyes,
Just cupping your eyes so the area around the palms feels your hands.
And the warmth is transferred into the area around the eyes.
Breathe in this warmth.
And then slowly open your eyes behind the palms and then lower the hands in a prayer position in front of the heart center.
Let the thumbs touch your sternum.
And we'll finish the meditation with three full breaths.
This time,
The exhale will be through the mouth.
So inhale through the nose.
Softly open your lips and exhale deep.
A few more times.
And take this awareness that you have sought with today into the rest of your day and come back and let's meditate together again.
Namaste.
