Hello and welcome to day one of your seven day meditation experience.
Today we begin simply,
Just you,
Your breath,
Me and a little curiosity.
So let's start with finding a comfortable position,
Whatever that means to you.
Make sure that you look for that position,
Sitting upright or resting gently.
Move your arms,
Move your feet until you find the position that feels right for you and that will change each day.
When you find that position,
Allow your body to still.
And if it's available to you,
Softly,
Softly close your eyes.
Otherwise,
A soft gaze downwards is absolutely fine too.
Take a deep breath in and a long,
Easy exhale.
Once more,
Breathing in and letting go.
Now allow your breath to settle into its natural rhythm.
You just don't need to control it.
Just notice,
Notice yourself being breathed.
Where do you feel it most?
Maybe you feel it's the tip of your nose,
Your top lip,
Your chest,
Or maybe you notice it's in the rise and fall of your belly.
Choose one place and simply observe,
Observe your breath,
Observe yourself being breathed.
I'm right here.
If your mind drifts,
That's perfectly normal.
Just notice and kindly guide yourself back to the breath,
To the focus.
Noticing each inhale,
Noticing each exhale,
Over and over and over.
I'm right here.
You might notice the breath has a texture.
Sometimes my breath is like velvet.
Sometimes it feels like sand.
What can you notice about the texture of your breath?
Notice the coolness of the air as you breathe in.
Notice the warm air as you breathe out.
And see if you can stay focused on these teeny tiny details,
As if you're discovering something new with each breath.
Now let's take three deeper breaths together.
Inhaling fully through the nose,
Into your belly,
Up into your ribs and up into your chest.
And then exhaling slowly through the mouth,
All the way to the bottom,
From the chest,
From the ribs,
From the belly.
And again,
A big nourishing inhale through the nose.
And releasing through the mouth.
One more time,
Breathing in fully.
And letting go right to the end.
Let yourself settle,
Let your breath settle back into its natural rhythm,
Where there's nothing for you to do.
And take a moment to notice how you feel.
A little softer,
Perhaps.
A little more present.
Or maybe none of the above,
And that's absolutely fine.
And as we close,
I invite you to carry this gentle awareness with you into the rest of your day.
This was day one of your meditation experience.
And I look forward to seeing you tomorrow for day two,
Where we will explore the body with gentle attention.
I'll see you there.
