So just making yourself comfortable.
You might like to close your eyes either fully or partially.
Taking a few deep breaths.
Being aware that you are in the middle of the environment that you're currently in.
Your house,
Your office,
Your lounge,
Wherever it is.
Just being aware of the space that you're in right now,
Even with your eyes closed.
Being aware of how it is to be in this physical space.
Having a sense of this space even without seeing the space.
Feeling into the space.
Then drawing your awareness inward a bit to the surface of your body.
The feelings,
The sensations at the surface of your body.
Maybe the sensation of air moving across your skin.
Your clothes wrapping your body.
The pressure of your legs,
Your buttocks,
Your back,
Your neck,
Your arms against the chair or whatever it is your body's resting on.
Knowing what it's like to be in contact with your external environment.
To be inhabiting this thinking,
Feeling,
Sensing body.
Knowing what it's like to be in contact with your external environment.
And then bringing your awareness inside your body.
Seeing if you can find sensations inside your body.
Maybe feeling muscles,
Tendons,
Joints,
Ligaments.
Maybe there are some aches and pains.
Maybe you feel pulsation,
Tingling inside your body.
Maybe you feel your heartbeat at particular points in your body.
Feeling temperature.
Are you feeling any warmth or coolness at any place inside your body?
If you're noticing any difficult emotions as you bring your awareness inside your body,
And acknowledging that,
It's painful to have a body.
It's all so joyful,
But it is painful.
Intensity has its drawbacks.
Bringing some kindness to yourself.
Even though it can be difficult to be inhabiting our body,
We also have our body as a resource.
We have our body as the one that can tend to us,
Can hold us.
Maybe putting a hand on your heart or giving yourself a little hug.
Rubbing your arm or rubbing your leg or your belly.
Bringing some kindness to your body if you feel you're needing it right now.
Then moving your awareness even closer into your breathing.
Noticing how your body moves to accommodate your breathing.
Even as so many things are happening inside our body,
Externally to our body,
In our environment,
Our breath is constant.
Our breath is holding space for us,
Holding an expansive,
Compassionate space for us.
Compassionate because it's always there for us.
It's not judging,
Am I worthy of breath?
It's just offering breath,
One after the other.
Sci fi.
There is a lot of wisdom in our breath.
Our breath doesn't ask,
Is this the right thing to do or is this the wrong thing to do?
Our breath knows exactly what to do.
It knows to deepen or to quicken when it's needed.
It knows to slow down,
To be more expansive when that's what's asked for in the moment.
The breath doesn't second guess.
It knows exactly what to do.
It knows exactly what to do.
Simply resting in your awareness of the breath for a few minutes.
There's nothing to think about,
There's nothing explicitly to learn.
Simply being in the presence of the wisdom of your breath.
There's nothing explicitly to learn.
There's nothing explicitly to learn.
There's nothing explicitly to learn.
There's nothing explicitly to learn.
There's nothing explicitly to learn.
There's nothing explicitly to learn.
There's nothing explicitly to learn.
There's nothing explicitly to learn.
There's nothing explicitly to learn.
There's nothing explicitly to learn.
And if your breath were personified as a gentle,
Kind,
Wise teacher,
If you were to sit next to your breath,
What words of wisdom might it offer to you from its place of compassion and wisdom,
From its place of clear seeing?
Simply imagining yourself sitting by your breath and seeing if any words come from them.
Simply imagining yourself sitting by your breath and seeing if any words come from them.
Simply imagining yourself sitting by your breath and seeing if any words come from them.
Simply imagining yourself sitting by your breath and seeing if any words come from them.
And if there weren't any words,
Then that's okay.
Just noticing what it's like to be inhabiting space with such a wise,
Responsive part of thinking.
And as we're moving towards the end of our meditation,
Releasing any imagery you might have,
The breath is a constant companion.
So you can come back and sit with the breath,
In the presence of the breath,
Whenever you feel like,
Whenever you remember to tap into this source of wisdom and compassionate presence.
Maybe offering a little gratitude to your breathing.
Getting your awareness outward from your breath to your body,
Out to the external part of your body,
Feeling again what it's like for your body to be in this space that it's in.
Seeing sensations on your skin,
Pressure on your buttocks,
Your back,
Your legs,
Clothing against your skin.
Maybe starting to move your body a little,
Moving your fingers,
Your toes,
Your wrists,
Your ankles,
Your shoulders,
Your torso,
Very gently,
Very gently,
Just getting in touch with the physicality of this body you inhabit.
This body that's always doing its best,
No matter what's going on,
It's always doing its best.
Sometimes it feels like a tired old friend,
But even when it's tired,
It's still doing its best.
When you're ready,
Starting to open your eyes,
Becoming aware visually of the space that you're in,
Looking around,
Just to orient yourself to this space.
Taking a moment to be with yourself in this space.
