Hello and welcome to meditation.
So to begin,
You just need to find a position for your body that is comfortable.
Make sure you have your feet touching the ground.
That might mean that you need to come to the end of your chair or just notice what's needed.
Rest your hands on your legs.
And you can either close your eyes or gaze down,
Whatever feels more comfortable at the moment.
I'm going to invite you to notice your breath.
Maybe you can feel the breath now.
Maybe you might notice the temperature of the air.
Notice if there is a difference in temperature when you breathe in and when you breathe out.
See if you can soften the muscles behind your eyes.
Maybe at this point your mind brought a thought and your attention went away with that kind of thought.
And that's completely normal.
The invitation is to again just acknowledge it happened and bring your attention,
Your awareness back to the sensation of your breath.
And the air in your nostrils.
And maybe you can follow your breath a little bit.
Maybe you notice where the breath flows inside your body.
Notice the movement the breath brings to your chest.
Notice if your shoulders move up and down.
If your collarbones move.
Notice if there's openness or tightness in your chest.
Remembering there's no right or wrong.
It's just as it is.
The invitation is to pay attention.
Bringing awareness without judging.
Being curious to what you find.
Breathing in,
You notice the breath moving through your chest.
Breathing out to notice the breath moving.
Maybe you notice differences between your inhale and your exhale.
Just acknowledge the breath as it is.
Just as we get to the end of this practice.
Taking one last breath with full awareness.
And as you exhale,
Allowing your eyes to open up again.
Breathing in,
You notice the breath moving.
