Hello,
And welcome to meditation.
Okay,
So let's find a position that feels comfortable to the body.
And maybe that feels like standing up,
Maybe that feels like sitting down with the feet touching the ground,
Maybe that's lying down,
Whatever feels comfortable and beneficial to your body at this moment.
And I invite you to pay attention to how your body is feeling right now,
Any contraction,
Any softness,
Noticing the weight of the body on your feet,
On your sit bones if you're seated on your back if you're lying down.
And taking some deep breaths to inform the body that you are here,
That you arrived.
Noticing that with each breath,
There's a new state that is possible for the body,
An expansion with the inhale and a relaxation with the exhale.
And noticing what that feels like in your own body,
What does expansion feel like?
How does relaxation felt in your body?
And I invite you to just allow the breath to be natural and full.
Notice if there's any part of the breath that for some reason you're blocking,
You're contracting and allow the breath to be natural with the belly rising and falling with the chest opening and relaxing.
And bringing in your full attention to this moment within your body,
Within your breath,
Almost like you have layers of attention.
Right now,
Your body,
This moment of the breath,
Noticing that at each moment is a new moment of the breath.
It's never an old story,
It's never one specific part of the breath,
But just that moment,
That part of the inhale,
The pause and then the exhale within each part of the exhale.
And again,
That pause between inhale and exhale and then you inhale.
It's always a new moment.
So there's always something new to recognize,
To notice at each moment with your breath.
It's always now,
It's always this moment.
And it might be that the moment comes in with thoughts,
All sorts of thoughts.
That's okay.
When you recognize,
You return your attention to the breath,
To the presence of each breath,
Of each moment of breath.
Inviting the softness of the belly with each inhale.
Inviting the relaxation of the shoulders with each exhale.
Softness and relaxation.
Noticing that with each sound that you hear,
Each thought that you listen to internally,
That's an opportunity to acknowledge the attention going elsewhere and to bring the attention back to this present moment.
Where is your breath right now?
What about now?
Allowing the silence and the guidance to be a guidance itself.
As you develop your own awareness,
Your own ability to return to the moment again and again.
And with the next inhale,
I invite you to open your eyes and with the exhale,
All the shoulders to wiggle,
Relax,
Move your head side to side,
Up and down.
And just return to this moment again.
