So making yourself comfortable,
Making sure that your body is comfortable for meditation,
Self-compassion,
Meditation,
We can really tend to the comfort in our body.
We don't need to sit in a posture that's not comfortable.
We might notice if we're feeling discomfort.
We might just spend a moment to notice what it's like to be feeling some pain or discomfort and intentionally bring a little kindness to our experience.
And then if we need to move,
If we need to adjust our posture,
Then we do that.
We don't need to sit with discomfort.
Feel free to close your eyes either fully or partially.
Taking a few deep breaths.
And if you haven't already done this,
Bringing your awareness to your breathing,
To the in-breath and the out-breath.
And if you have a way that you're accustomed to resting your awareness on your breathing,
Then you can simply use the way that is familiar to you.
Or if you don't,
You might simply notice your body moving as you breathe.
Noticing how your body accommodates your breathing.
Your lungs expand,
Your chest expands,
Your shoulders move slightly,
Your diaphragm expands,
Your belly moves outward.
There's even small movement in your head and your neck,
In your back,
In your pelvis.
Your whole body moves to welcome the in-breath and to accommodate the release of the out-breath.
Simply resting your awareness on this ceaseless process,
This ceaseless cycle of breathing in and breathing out.
Your body moving to allow this process.
And if you find your mind wandering,
Which it inevitably will do,
It's what our mind was designed to do,
It's not a problem when our mind wanders.
Simply and kindly noticing that your mind has moved away from being aware of your breathing.
And in the same way that you might shepherd a puppy or a kitten or a toddler back to where they need to be,
Very gently shepherding your awareness back to your breathing body,
Back to the breath.
Being as good-natured as you can about bringing your awareness back.
And if you're finding that bringing your awareness to your breathing is not pleasant,
Then feeling free to experiment with some different ways to notice this body process.
You might even put your hands on your belly and feel your belly moving as you breathe in and breathe out.
Anchoring your awareness in that place of contact between your hand and your belly.
Then all the while noticing,
How is this feeling for me?
What do I need in this moment?
And responding by giving yourself what you need.
If that means adjusting your position,
Moving your awareness again,
And feeling free to experiment with any way of bringing your awareness to your body,
To your breath.
And periodically scanning your body.
Let's notice if you've started to tense anywhere in your body.
Have your shoulders started to tense?
Has your belly started to tense?
Your jaw,
Your forehead?
Inviting any place in your body that's tensed up,
Inviting that to release,
Even if just for a moment.
Once again noticing if your mind has wandered,
And as much as you can seeing that not as a problem.
Very kindly ushering your awareness back to your breathing.
Thank you.
Thank you.
Taking another moment to scan your body.
Noticing if any tension has crept in anywhere.
And this also needn't be a problem.
Your body is designed to take care of you,
To ready you for the next thing.
Sometimes tenses in readiness,
Even though there's nothing happening.
But its goal is always to take care of you.
Inviting any tension to release,
Maybe acknowledging with a little gratitude,
Your body looking out for you.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
And now as we're starting to transition out of this meditation,
Taking our time,
Transitioning slowly and gently,
You might like to move your awareness from your breathing,
Expand your awareness out to your body as a whole.
Maybe bringing your awareness to your fingers and your toes,
Starting to move your fingers and your toes,
Your wrists,
Your ankles,
Your shoulders.
When you're ready,
Gently opening your eyes,
Continuing to move your body just gently,
Maybe having a stretch,
A sip of your drink.
