Hello and welcome to meditation.
Okay,
Let's start by,
As always,
Finding a position for the body that feels comfortable,
That you can remain alert within your own body,
But at the same time relax and feel home.
And as you get comfortable in your body,
I invite you to start to notice your breath.
You can either close your eyes to do so or soft gaze down or just open your eyes and just allow the breath to flow freely inside your body,
Noticing this flow.
You can also notice your breath.
Noticing that thoughts might come,
Things on your to-do list might come,
And consciously and kindly look at those thoughts,
Acknowledge them,
And return the attention back to the breath and the sensation of this flow inside your breath,
Inside your body.
Noticing the movement of the body with each inhale and exhale.
Noticing that each inhale is just this one,
It's not the one that has fast or the one that is coming,
It's just this inhale and this exhale.
Moment by moment,
Connecting with the breath as it shows up in the present moment.
From this place of curiosity,
Of newness,
And non-judgment.
Noticing each aspect,
Sensation possible to feel in each inhale,
In each exhale,
Exhale.
Noticing that if thoughts come,
Which is natural,
There's this recognition of the thought and the choice,
The ability to choose to return the attention back to the breath into the body.
Where can you feel the breath in your body right now?
And right now?
Allowing the tensions in the body to melt down as you remain just with this breath.
Attention intentionally and with curiosity to this breath.
Even if the mind tells you it's the same breath,
There's nothing new to be aware of.
I invite you to be curious and notice and feel this breath.
Allowing the breath to flow naturally,
There's no need to force any specific breath or change the pace of the breath.
It's just a noticing of being with the breath.
And curiously paying attention to each of the sensations moment by moment.
The sensations in your nostrils,
In your throat,
In your shoulders,
Collarbone,
Your back,
Sensations in your back,
Sensations in your belly,
Your ribs,
Maybe sensation in your arms and legs.
As you breathe in and out,
And as you take a new breath in and let it out,
Noticing the breath is happening to you rather than you breathing.
Noticing that there's no effort whatsoever for the breath to happen.
Moment by moment,
Breath is happening to you.
And you can notice,
Bring your attention intentionally and with curiosity to this flow of life inside your body.
And be in awe with the lack of effort for this body to be here now breathing.
In awe with the gift of being alive,
Of this body just doing the work without any effort from your mind,
From planning,
Strategizing.
So I invite you to rest in this effortless breath.
And notice what you can learn from your own breath.
This breath that is in the flow and always present,
That requires no effort.
And that you can trust,
You can trust in your breath moment by moment.
You can trust that the body will breathe moment by moment.
Not in a long future,
But just right here,
Bringing the attention to this moment and this breath and the trust that you can have in this breath.
And the surrendering of the body of the effort,
And trust of this breath.
And again if the mind brings in all the to-do list and things to be aware of and worry about,
You can acknowledge this careful work of the mind.
And intentionally bring your attention back to this present moment,
To this breath,
The breath just as it is,
Effortlessly happening moment by moment.
And allow the mind to rejoice,
To rest in the body in this moment with the body,
With the breath,
Assuring the mind that it will return to action.
But just for right now,
Invite the mind to rest in this moment with the body,
With the breath.
And again I invite you to notice the sensations present in your body,
The sensation of each breath happening naturally,
Effortlessly.
And creating a pathway in the brain,
In the mind that this is possible always here and now.
This resting in the present moment,
Through experiencing this moment.
All there is is this moment,
Effortlessly this moment.
All other things,
All creation,
Starts from this moment.
And as you slowly open your eyes again,
I invite you to take with you this technology of the breath,
Of returning to the present moment.
