Hello and welcome.
Find a comfortable seat and maybe move around a little and see if you can make yourself any more comfortable and then try to quiet your movement the best you can.
Soften your gaze or allow the eyes to close.
Take a few deep cleansing breaths.
Inhale through the nose,
Fill all the way up,
Then open the mouth and sigh it out.
A big sigh sound to the breath.
Again inhale,
Fill all the way up,
Exhale completely empty.
One more time just like that.
Big breath in and let it go.
Let go.
Let go.
Settle into your space.
Release any control over the breath and just let it flow naturally in and out of the nose.
Begin to turn your attention inward.
Pay no mind to any distractions that may come up around you.
If you notice the mind begin to wander,
Simply acknowledge the thought and just let it drift away.
Refocusing your attention back to your breath.
It's okay.
Start again.
Feel into the space your body is occupying.
Can you notice the places that your body is coming into contact with your seat?
Can you notice any areas where maybe your body is touching itself?
Following the rhythm of your breath.
A gentle rise and fall.
Keep coming back.
Maybe noticing if you can pick up on the faintest noise you can hear in the distance.
Observing the coolness of the breath on your inhale and perhaps the warmth on your exhale.
Feeling the temperature of the air and the room on your skin.
Tuning into all these little sensations.
The mind has pulled you away.
Simply begin again.
Keep coming back to your breath.
Feeling the soft soothing vibration of your breath.
It rolls in.
It rolls out.
Like the rise and fall of a gentle ocean wave.
Just watching your breath.
Observing it.
Giving yourself this time to be here just for yourself.
It's okay to let go.
Knowing you are safe in this space.
Let yourself fully be here.
Noticing any areas of your body you are holding on to tension.
See if you can send your breath there.
Let go.
As the body stills,
The breath slows.
Maybe the mind calms a little more.
Lean into that.
Let this calmness in the mind wash over the body.
Stay present with your inhales and exhales for just a few moments longer.
Keep coming back.
Starting again as many times as you need to.
Settling into some silence for this last little bit of your meditation.
Stay with it knowing you will hear my voice guide you back out when we are finished.
Just breathe.
Very slowly start to bring movement back into the body.
Maybe rubbing your hands up and down your legs.
Only when you feel ready,
Very gently open your eyes and let yourself simply be.
Staying here as long as you would like before returning to your day.
Thank you for giving yourself this time to pause today.
Be well.
