Hi,
How are you doing?
For this practice of meditation,
I suggest that you sit in a chair or find a really comfortable pillow or a blanket to sit on.
Somewhere you can roll your sit bones just slightly off the support.
A tiny little tilt of your pelvis so that you can sit up tall.
And perhaps this means that you sit against a chair.
Sit against a wall.
Somewhere you can be comfortable for at least five minutes.
And get cozy,
So put on a sweater,
Put on some socks.
And once you sit,
Take a deep breath in.
Fill up through the ribcage.
Expand down into your belly and then sigh out your mouth.
Like you could shed the layers that you place on your body throughout the day.
These could be labels,
Responsibilities,
Worries,
Thoughts.
Let it go through your breath.
And once you've taken some deep sighs out the mouth,
You can just let your lips slightly touch.
Breathe in and out of your nose if that's comfortable for you.
Perhaps you close your eyes.
And starting to take into awareness the room around you.
So perhaps this is any sounds that you might hear in the distance.
The temperature of the air on your skin.
The weight of your body pressing into the floor,
The chair,
The wall.
And then reminding your spine to sit up straight.
Like you could stack pennies just like your spine.
Align the vertebrae of your spine to the crown of the head.
Every out breath,
Try to make the thoughts a little quieter.
And even if they don't want to be quiet,
Just allowing there to be a little space in between you and the thought pattern.
Like you could be the watcher of your thoughts.
Acknowledging the content,
Acknowledging the volume at which they want to speak and then just allowing it to be there.
Inhale,
Gather it all up.
And exhale,
Let it go.
Inhale,
Sweep it all up your spine to the crown of the head.
And then exhale,
Let it wash away.
Like every out breath is cleansing your body,
Cleansing your mind and cleansing your heart.
And as you sit,
You might choose to just linger on the exhale.
A slight pause,
Remaining empty for just a beat.
So however you arrived at this practice,
Connecting deeper into the body within.
Finding a moment of stillness.
Maybe now you can slightly hear or feel the beat of your heart.
Sitting with this feeling.
Your body,
Your skin and your heart.
Do this for as long as you may need.
Watching the rise and fall of your chest,
Maybe even your belly as you breathe in and out of your nose.
Watching the thoughts and letting them go.
Thank you for joining me.
