So we're just gonna start off with our meditation.
I want you to get really comfortable in whatever seat you're taking at the moment.
So get rid of any wiggles that you might have.
You can shake out your hands,
Maybe roll your shoulders up and down the spine,
Make a couple noises with your mouth.
You can even put a bolster or a pillow behind your back,
Whatever you need just to get settled.
We're gonna start by taking three open mouth exhales.
So inhaling through the nostrils and exhaling with our tongue sticking out,
Lion's breath.
Another inhale through the nose and exhaling audible sigh.
Last one here,
Inhaling deeply through the nostrils,
Really filling up those lungs and exhaling with an audible sigh.
Now go ahead and seal the lips and allow your eyelids to get really heavy and just start by tapping into this current moment,
Becoming the observer of your reality,
Allowing your breath to turn into oceanic waves coming in through the nostrils and leaving the body through the nostrils.
If you can imagine the rise and fall of the tide,
Simply allow your breath to take on this form.
Begin by scanning your external world,
Whatever sounds you might hear,
You might be noticing any sensations,
Maybe the temperature of the room,
If you're in a crowded area or you hear the bustling of the city around you,
Just noticing what comes up and then noticing your internal world,
Other thoughts,
Mental chatter,
Anxieties,
Fears,
Doubts,
Or expectations.
Again,
Noticing these without judgment,
Really seeing any expectations you have for yourself in this meditation,
In this moment of inner peace.
And then lastly
