Hello and thank you very much for joining me.
For this meditation please come to a comfortable seated position,
Sitting on the earth or on your chair,
Making sure that you are comfortable so that you can sit in stillness for a little while.
Taking a moment to lengthen your spine and lift up through the heart space to the center of your chest.
Let your shoulders softly melt down away from the earlobes and rest your hands down on your legs.
Allow your chin to stay parallel with the earth.
The crown of your head is lifting towards the sky and if it's comfortable for you close your eyes,
Letting all the muscles of your face soften.
This thing how this position feels and refining it any way that you need to to become a little more comfortable.
When you are ready slowly guide your awareness towards your breath.
Take a big breath in through your nose and sigh out through your mouth.
Twice more breathing all the way in.
Sigh it out.
Last time,
Breathing in,
Sighing out.
Letting the breath come back into its own natural rhythm.
We'll softly observe the breath now,
Feeling it flowing in and out.
You might notice that the breath is shallow today,
That it's very deep.
You might notice that the breath feels quite smooth or that it feels really jagged.
Please know that however you're breathing right now it is perfect.
You don't need to control it,
Try to change it.
Let it be.
Keeping the awareness of the breath for another moment or so.
Then we're going to begin to let the breath fade a little into the background of our awareness.
As you do this thoughts and emotions might come to the surface.
I'd like for you to just observe what comes to mind and seeing if you could gently just let those thoughts,
Those emotions,
Let them be without getting involved.
Perhaps now on the inhalation you can observe,
Welcome the thoughts and on the exhale you choose to just let them be.
You don't have to get involved with them right now.
Breathing in,
Acknowledging what's there,
Breathing out,
Letting it be.
Breathing in and letting this practice be so gentle.
Not forcing the thoughts,
Emotions away.
Just letting them be.
Trusting that nothing is permanent,
Everything is always changing including our thoughts and our emotions.
We can choose not to get involved with everyone.
Keep using the breath,
Breathing in,
Exhaling,
Letting it be.
Breathing in and out.
Breathing in and out.
And if you do happen to get a little involved with this thought,
Just notice that that's happened,
It's normal.
Be very gentle and kind to yourself as you acknowledge that.
When you exhale let it be.
And just a few more perfect breaths.
When you feel ready,
Bring your hands together in front of your heart.
Take a big beautiful breath in.
As you exhale bow your head down to your heart.
Maybe connecting to gratitude for the time you've had to practice this meditation today.
I thank you very very much.
Namaste.
