Hello,
My name is Kimberly Johnson and I am so grateful that you are here to sit,
To take time for yourself,
To look and be curious.
We'll start by just allowing the body to begin to settle.
Knowing that you can do this meditation in any posture,
A sitting posture,
A lying posture,
A standing posture and even a walking posture.
So just allowing your body to settle wherever it is right now.
Making micro movements or bigger movements so that you can be present and not fidgety.
As the body settles in,
Picking up the awareness wherever it might be and bringing it right into the body.
And notice this process.
Bringing the attention,
Directing the attention right into the body.
And let's maybe bring it right to the belly or the chest.
And begin noticing the breath in the belly or the chest.
Notice that as we inhale,
The chest and the belly extend outward.
And as we exhale,
They gently draw in towards the body.
And if you haven't let your eyes shut down,
Maybe do so now.
Or keeping a low gaze as you continue to watch the breath in the belly or the chest.
On your next inhale,
Notice if you're holding any tension in the body.
Maybe around the jaw line,
The forehead,
Maybe the shoulders or the hands.
And see if on the next exhale if you can let it go.
Letting the body relax as you intentionally move your awareness around the body.
And then letting go of any habitual tension.
Now notice how it feels to let the body relax.
And just come right back to the breath at the belly or the chest.
As you focus your attention,
The attention will wander.
This is completely normal and natural.
When the attention wanders,
Just notice gently where the mind is and practice redirecting the mind,
Bringing the mind right back to the next breath at the chest or the belly,
Watching the inhale,
Watching the exhale.
Repeating this process,
Knowing that the mind will wander and beginning to trust and strengthen the muscle of redirecting the attention back to the present moment breath.
Letting go of any habitual tension.
Breathing out.
Let us know where your mind is.
If the mind has wandered,
No problem.
You might even whisper to the mind,
Thank you for the practice.
And then practice redirecting your attention right to the next breath at the belly or the chest.
Let us know where your mind is.
Let us know where your mind is.
Let us know where your mind is.
Let us know where your mind is.
Let us know where your mind is.
Let us know where your mind is.
Let us know where your mind is.
Let us know where your mind is.
Strayed from the breath,
Not making a big deal,
Just noticing that it's strayed and then picking up the attention and bringing it gently and kindly right back to meet the breath in the chest or the belly.
Let us know where your mind is.
Taking a deep breath,
Letting go of the awareness on the breath and just get really still and silent and notice how you feel.
I will end with a poem and then I'll ring the bell three times.
This poem is by Tit-Naht-Han.
To meditate does not mean to fight with a problem.
To meditate means to observe.
Your smile proves it.
It proves that you are being gentle with yourself,
That the sun of awareness is shining in you.
That you have control of your situation.
You are yourself and you have acquired some peace.
Let us know where your mind is.
As you go through your day today,
Remember that you can always redirect your attention,
Reflecting it to your breath,
To wholesome kind thoughts,
To slow,
Gentle movement.
You can always redirect your attention.
