Hello and welcome to your meditation.
Let's begin by taking a comfortable seat,
Either cross-legged on the ground or sitting in a chair with your feet planted firmly into the ground.
And however you choose to sit,
Begin to lengthen through the spine,
Reaching the crown of your head to the sky.
Allow your hands to rest gently and comfortably on the tops of your knees or thighs,
Palms facing up if you need some energy,
Or palms down if you feel like you need some grounding energy.
Let's begin by closing our eyes,
Allowing the eyes to rest deep in the sockets.
Allowing the teeth to part inside of the mouth,
Resting the tongue comfortably and relaxed in the palate.
Let your shoulders move away from your ears,
Creating some length and space in your neck.
Now begin to notice your breath.
How does your breath feel in your body?
Is the breath easy,
Smooth,
Even?
Or is it short and choppy?
Begin to lengthen the inhales through the nose and allow the exhales to be even longer.
Noticing your chest rising and falling with your breath.
Begin to notice the breath in the belly expanding with the inhales and relaxing on the exhales.
Breathing smooth,
Slow,
Gentle breaths in and out of your nose.
Letting all of your thoughts just fall away,
Bringing your single pointed concentration to your breath.
Feeling your sit bones beneath you,
Pressing into your cushion or into your chair.
As you bring the shoulder blades together behind you just a little bit,
Feel a subtle lift in your heart space.
Allowing your exhales to get a little bit longer and maybe you notice the pause at the bottom of your breath before the inhale begins.
Begin to notice how many breaths you can consciously be aware of.
If the mind begins to wander,
Know that that is normal and totally okay.
Whenever that happens,
We bring our attention back to our breath.
One of the reasons why we call it a meditation practice and not a meditation perfect is because we are always working on something during our meditation practice.
Continuing your inhales and your exhales.
Smooth,
Gentle breath,
Relaxed body and calm brain.
Begin to bring some movement to your toes and to your fingers.
Begin to open and close the fists,
Allowing your gaze to fall down in front of you.
Begin to blink,
Open your eyes.
Slowly lifting your gaze.
Give our meditation slowly,
Purposefully.
On your next inhale,
Reach your arms up and overhead.
As you exhale,
Bring down that divine universal energy to your heart center and pause here for a moment before moving on with the rest of your day.
Showing gratitude for this day,
Our breath,
And this quiet moment we took for ourselves.
Ching.
Ching.
Ching.
