Find a nice comfortable posture for yourself.
Taking some time to just settle in.
Get comfortable.
You can close your eyes if you wish.
You can keep your eyes open with a soft gaze towards the ground.
And let's start with just a few deep breaths,
Breathing in deeply.
And breathing out slowly.
On your next in-breath,
Really think about lengthening your spine as you breathe in.
And then relaxing your shoulders as you breathe out.
You want to find that upright,
Alert,
Awake posture.
But at the same time,
Finding a way to be relaxed,
To be soft.
Maybe just scanning through your body.
One more time,
Releasing any tension.
The muscles of the face,
The neck and shoulders.
And often we end a meditation with gratitude,
But maybe starting gratitude.
It's reflecting that you're here,
Showing up for yourself.
You're doing difficult work.
Sitting with discomfort.
With boredom.
You could be out getting your easy quick fixes.
But you've made a decision to.
.
.
Cultivate.
Contentment and patience.
Wisdom.
And just sending that gratitude to yourself.
Of being on this path of recovery.
And then bringing your awareness down into your body,
Feeling your breathing.
Just choosing one spot where you feel your breath most clearly.
And just know that your mind will drift away.
Your attention will wander.
It's totally fine.
Whenever you notice it very calmly.
Guide your awareness back to your breathing.
In the course of your meditation,
Thoughts will come up.
And motions will come up.
Is not to get rid of them,
Push them away.
Just to make space for them.
Let them pass through you.
Without clinging on to them,
Without pushing them away.
Just keep coming back.
In-breath and out-breath And before we close this practice,
Just again,
Sending yourself gratitude.
For showing up.
Not giving up on yourself.
And then we can close,
Taking a deep breath in.
And a long breath out.
