Hello lovely one,
Starting by taking a comfortable position,
Sitting in a chair or on a cushion,
It's absolutely fine to have your back supported if you need to,
No prizes for the best meditation position,
Just be comfortable.
Keeping your head unsupported,
That'll keep you awake and if you'd like to,
This is a great time to gently close your eyes,
If you'd rather not,
Just keeping a low,
Gentle,
Easy gaze.
Bringing your attention to your breathing now,
Taking maybe three lovely deep breaths and just paying attention,
Being aware of where the breath is going,
How it makes you feel to slow the breathing down.
And knowing that throughout your practice today,
As you get distracted or lose your place,
Which happens to all of us,
Kindly and gently bring yourself back to the anchor of your breath,
Just focus on a couple of breaths and then slide right back into the meditation wherever we are.
And you might have to do this many,
Many times and that's okay.
Just starting to bring your attention to any sounds you can hear in the room,
To any smells or fragrances and then bringing a gentle awareness to your body,
Just noticing it overall,
How's it feeling today?
What's your energy like?
And bringing your attention to your head and your face and your neck and your shoulders and noticing what's going on there.
Is there any tension that you can let go of a little?
You might even like to bring your shoulders up to your ears and drop them down again.
And then taking your attention to your bottom and seeing if you can sink a little deeper into your position and seeing if you can create a sense of heaviness in your legs all the way down to your feet,
Really grounding the body.
And noticing if there are a particular area of your body that's tight or tense or where you tend to store tension.
And just return your awareness to that spot now for an extra moment or two.
And now turning your attention to your lungs and your diaphragm and your belly.
And the practice today is all about breathing.
This is a very simple breath practice.
All you do is paying attention to your breath,
Taking in a lovely,
Deep,
Nourishing belly breath.
And as you do so,
Saying to yourself,
Breathing in.
And as you release that breath,
Breathing out.
Breathing in.
Breathing out.
Breathing in.
Breathing out.
Breathing in.
Breathing out.
Noticing the breath in the body.
Breathing in.
Breathing out.
Breathing in.
Down into the belly.
And breathing out.
Breathing in.
Breathing out.
Breathing in.
Breathing out.
Breathing in.
Breathing out.
Last one,
Lovely,
Deep breath in.
Breathing out.
Just notice whether that breathing practice has changed anything in your body.
You might experience a little more calm,
Perhaps some tingling in your extremities.
You might feel absolutely no difference.
In meditation,
We just pay attention to what is.
You're taking a couple of deep breaths to begin your return to your day or your evening.
Noticing the sounds in the room again.
Noticing the smells.
Noticing your fingertips and your toes.
And starting to bring some gentle movement to the fingers and toes and the hands and the feet.
And take a twist and a stretch and probably a big yawn as you begin to start your day again.
And as you finish this practice,
Taking a moment to congratulate yourself.
Take off the to-do list to meditate today,
Pat yourself on the back or just let yourself feel great that you've taken a moment just for you.
Sit quietly.
It's really hard,
Isn't it?
Very well done,
You.
Thank you.
