Before we get started,
You may want to prepare your meditation space by turning off any devices you don't need and minimizing distractions by choosing a quiet space you can relax in.
I want to begin by inviting you to find yourself in a comfortable,
Relaxed,
Seated posture,
Inviting you to begin to allow your bottom to sink into your seat.
The shoulders can begin to drop away from the ears.
The teeth unclenched,
The jaw relaxed,
The tongue resting at the base of your mouth.
You might also choose to close your eyes and begin to allow your attention to shift from an outward gaze to an inward gaze.
It's here that I want to invite you to begin to draw attention to your breath,
Inviting you to notice the natural inhalation and exhalation of the breath.
There's no need to change it in any way.
The key here is to observe the breath without judgment or criticism or critique,
Dropping any sense of like or dislike,
Good or bad,
And just noticing the qualities to the breath in this moment.
Perhaps you are noticing the breath more in the belly,
Or perhaps you're noticing it more in the chest,
Or somewhere else in the body.
Perhaps the breath is coming quickly or slowly or somewhere in between.
Maybe the breath feels deep or perhaps the breath feels shallow or maybe somewhere in between.
Inviting you to draw attention to the nostril area with a sense of curiosity and see if you can notice the temperature of the air as it goes into the nostrils and back out through the nostrils.
Is there a subtle temperature difference between the in-breath and the out-breath?
Inviting you to notice the movement of your body as you breathe,
Noticing the way your chest shifts on the inhalation as the lungs expand and fill with air.
As you release the breath,
Noticing how the belly and chest gently draw back inwards as the lungs contract.
Seeing the movement between the in-breath and the out-breath,
This gentle rocking motion almost like waves lap upon the shore of a beach.
Inviting you to become aware of the sensation of this life-giving breath moving in and out of you,
You are in motion back and forth between receiving the breath and releasing the breath.
This is the nature of life itself.
Life is movement.
The nature of life is constant change.
Your body is changing.
It is expanding and contracting with every breath.
The heart is expanding and contracting with every pulsation.
Your digestive tract may be in motion as it breaks down food,
Extracts nutrients,
And delivers waste to the bladder and colon.
New skin cells are developing,
Old skin cells being shed,
New hairs sprouting,
Old hairs falling out,
New blood cells being formed,
Old blood cells being broken down in the liver and spleen,
Finger and toenails growing.
Your body is in motion,
Welcoming you to observe your body in motion even in what appears to be stillness,
Inviting you to observe without judgment,
Without criticism,
To observe with curiosity and openness.
You are a living being.
Welcoming you to honor and acknowledge any sensations,
Any feelings,
Any thoughts as evidence that you are here and alive in this moment.
Welcoming you to accept the truth that your body is changing in every moment.
It will continue to change.
It may gain weight or lose weight,
Have periods of illness or wellness.
It will age.
It is aging now.
Your body may have big experiences or subtle experiences that alter how you experience it,
Inviting you to observe and be curious about being present with your body for just a couple of minutes.
Wenom And you're welcome to begin to make your way back into the room,
Maybe opting to give your neck and your shoulders a bit of movement,
Maybe stretching out your arms and legs.
And when you're ready,
You can open your eyes.
