Hello,
I'm Laurie Cameron.
Thank you for meditating with me.
Research shows that a minimum dose of 12 minutes a day of meditation is when we really start to see benefits.
So join me now in this 12-minute meditation.
Begin by sitting or standing or even lying down in a way that feels relaxed and alert for you,
Whatever that may be.
Aim for some alertness in the body so that you don't fall asleep,
But do invite your body to let go,
To soften,
To relax.
Now bring attention to the contact points where your body meets the surface that you're on.
It might be your feet on the floor or your back against the chair.
You feel your hands relaxed in your lap or by your side.
You're supported.
You're stable.
And as you sit like a majestic mountain,
Invite an intention into your heart,
Your intention for practice.
It might be to create calm and peace in the body and mind and heart.
It might be to strengthen your capacity for attention and awareness.
It might be to make space or insight and wisdom to arise or to cultivate compassion for yourself and others.
Take a moment now to set that intention.
And now bring your attention inward to the felt sensation of breathing,
Feeling your body breathe.
See where it's most easy for you to feel the breath.
It might be the air coming in at the nose.
Or maybe for you it's the rise and fall of the abdomen.
Simply feeling the sensation of breathing.
Bringing attention and bringing it to a single point of focus,
Your breath.
If the breath is hard for you to work with for any reason,
Simply bring attention to another point in the body,
The feet touching the floor or one hand holding the other.
We're simply choosing an anchor for attention.
A way to rest the mind.
And now,
As you're observing the breath,
See if you can follow a full cycle of breathing.
The in-breath,
The out-breath,
And the space in between the breaths.
Breathing in,
I know that I'm breathing in.
Breathing out,
I know that I'm breathing out.
As you sit in stillness with yourself,
Practice a mindset of kindness,
Compassion.
Simply bring a gentleness to mindful breathing.
There's no right or wrong.
Simply following the inhale and the exhale.
Feeling the body breathe.
Creating space by allowing the body to be breathed.
You really don't have to do anything.
You know your body will breathe and you simply hold that with loving awareness.
The inhale and the exhale.
Right here,
Right now.
Breathing in,
Here.
Breathing out,
Now.
In,
Here.
Breathing out,
Now.
In,
Here.
Breathing in,
I feel myself as a mountain.
Breathing out,
I feel solid.
Breathing in,
I see myself as water.
Breathing out,
I reflect things as they are.
Breathing in,
I see myself as space.
Breathing out,
I feel free.
Touch attention on breathing.
Feeling the inhale and the exhale with a kindness,
Even a smile.
Thank you for being here.
I look forward to meditating with you next time.
Keep practicing what you practice gets stronger.
May you be happy and peaceful.
May you be healthy and strong.
May you be safe and protected.
And may you live with ease.
Be well.
Surely.
