This meditation will be on mindfulness of breath and anchors.
Take a moment to find a dignified and upright posture with both feet flat on the floor.
Allowing your eyes to gently close or soften your gaze.
Checking in for a moment with the sensations of the body.
Noticing what is present for you right here and right now.
Noticing emotions,
Thoughts,
Sensations.
And letting that all be just as it is.
Letting yourself be just as you are.
As best you can now,
Take your awareness into the body and notice the sensation of breath.
If it's helpful,
You can take two or three breaths that are just a bit deeper than you would normally take.
This allows you to help you sense that place in the body where you feel the breath the most.
Or maybe that place where you feel the breath is most pleasant.
You might notice the cool in-breath at the nostrils.
The air swirling in the back of the throat.
You might notice the rise and fall of the chest and belly.
Letting go of your control of the breath and not manipulating it in any way.
Just trust the abundant wisdom in your body to breathe.
Just observing your body breathing itself rather than controlling the breath.
Perhaps you may notice how the breath expands the chest on the inhale and falls away on the exhale.
Sensing how the chest lifts and falls away with each breath.
Tracking as best you can the entire cycle of the breath.
The beginning,
Middle and end of the inhale and exhale.
Allow yourself to get as close as you can to the sensation of your breath.
Using the awareness of your breath as your anchor to the present moment.
Noticing this breath right here.
Noticing this breath.
As you notice each breath,
Allow any tension in the body that isn't needed to be released with each exhale.
Yet allowing any tension that remains to be just as it is.
Where is your intention now?
Where does it go during the quiet moments?
Each time you notice that your mind has wandered off and you return to your breath and body,
You're doing the practice just right.
That is a moment of mindfulness.
Gently bringing your awareness back to the breath.
Noticing how the chest lifts or expands in the inhale and falls away on the exhale.
This lifting and falling away of the breath is completely familiar.
A reliable anchor to the present moment right here,
Right now,
This breath.
Now you may want to explore the other anchors your body has to offer.
Making a moment to focus on sound.
The curious and kind attention,
Notice what you hear right now without judgment.
Just hear the life around you,
Connecting to you and you to it.
Now let's take a moment and explore what you are touching or feeling.
Notice the sensation of your body being supported by the chair or the floor that you are on.
Notice your feet on the floor,
Your clothes on your skin or the cool air on your face.
You may even go inward and notice your body living from the inside out.
What do you notice inside your body?
Do you feel your heartbeat,
Temperature,
Tingling in your hands or toes?
Just what do you notice?
Just take this time to allow yourself to be in the space with just you breathing in and breathing out right here in this moment with all of your senses.
You may want to offer yourself a sense of gratitude for this practice,
Taking this time for yourself to connect with the present moment and to connect with your body.
Imagine.
.
.
