Hello and welcome to this short sitting practice.
Just take a few moments to let the body get comfortable.
Maybe moving the hips back and forth or rolling the shoulders or rolling the neck,
Tending and being gentle to the body.
And as we let the body settle,
Just grabbing the awareness from wherever the awareness is.
Maybe notice that it was on something that happened before you put on this recording or maybe it's on some future thing that's happening later today and just knowing that that's no problem.
And just seeing if you can set that aside and picking up the awareness and bringing it into the body and maybe bringing it into the belly or the chest,
Wherever you can begin to notice the breath most easily.
And as you begin noticing the breath,
See if you can let your body relax down toward the earth.
Letting the face muscles relax,
Letting the shoulders relax,
Letting the belly,
The hands relax,
Letting go of the hips,
The legs,
The ankles and the feet,
Just letting it go for this few minutes,
Not needing to hold the weight of the world,
Gently letting go of your responsibilities,
Your tasks,
Giving yourself permission to fully relax and just be here now.
And keeping that attention on the breath,
On the belly or the chest.
And it might be helpful to even place a hand on the belly or the chest,
Feeling the rise and fall of the breath.
When the mind wanders,
Which it will,
Just simply say,
Not sure,
Not sure,
And bring your attention as kindly as you can right back to observing the breath in the belly or the chest.
Letting go of the breath.
You might notice that your mind wants to wander often and just know that this is normal and when it wanders,
Simply saying,
Not sure,
Not sure and coming right back,
Guiding your attention to the next breath in the belly or the chest.
You might notice that your mind wants to wander often and just know that this is normal and just being aware of the next breath.
Now gently press the hands in a little bit more,
So adding a little bit more pressure to the belly or the chest,
Really feeling your own touch,
Your own support system.
And right here,
Think of the most delicious,
Comforting,
Yummy thing that you could imagine someone saying to you.
And whisper that thing to yourself a few times.
Maybe it's that you are good enough or you're doing good or it's going to be okay.
And taking some deep inhales,
Feeling the belly or the chest expand,
Pressing into the hand and then coming,
Moving back toward the body as you exhale,
Knowing that this moment is new and we can start again.
I will ring the bell three times to lead us out of meditation,
Giving yourself permission to listen to the bells all the way through before continuing to your day.
I will ring the bell three times to lead us out of meditation.
I will ring the bell three times to lead us out of meditation.
