Please find a comfortable seat in a chair or on your favorite meditation cushion.
The most important aspect of the seat you choose is one that allows you to sit with an alert but relaxed spine.
Soften and close your eyes now.
Begin by taking a deep breath in.
Release your exhale deliberately and slowly.
Do that again.
Conscious deep breath in.
And a full release of the exhale.
Release of the exhale.
Now let the next several natural breaths invite you to arrive in your seat.
Right here.
Right now.
Bring awareness to your physical presence.
Notice where your body is making connection to your seat.
The firmness of the surface underneath you.
The safety of this space.
The temperature on your skin.
Relax your jaw.
Your mouth.
Relax the space between your eyes.
Soften and widen your forehead and your temples.
And allow a soft smile to grace your lips.
Thank you.
Scan the space around you now for any sounds that you hear.
Allow the sounds to come to you.
Not straining.
Nor identifying the sounds.
Simply notice the sounds.
The ones that are nearby and those sounds that are further away.
Each time you notice your mind moving away,
As it inevitably will,
You gently shepherd it back to the place where you are.
As it inevitably will,
You gently shepherd it back to your seat or to the sounds around you.
Moving your attention to your breath now.
Notice the effortless rise and fall.
Simply let it unfold naturally.
There is nothing for you to do here as our breath resides in the present moment.
The here and the now.
Notice the circular cycle of your breath.
The here and the now.
Now begin to follow the breath within the physical body.
Follow it at your chest.
At your collar bones.
Notice the rise of the rib cage in the front and back body.
And even in the area of your lower back and your kidney band.
You might also connect with the breath as a subtle sensation moving in and out of your nose.
Fluttering the small hears in your nostrils.
PantryPl Figure Each time you notice your mind moving away and feeling the same way,
You can feel the following in place.
Thank you.
We now turn our awareness to the skin,
Our largest organ that envelops our entire body.
With each passing exhale,
Imagine that your skin could breathe out a sigh of release.
Move your focus now to the level of the muscles beneath the skin's surface.
With each passing exhalation,
Imagine that the muscles too could breathe out a sigh of release,
Encouraging the muscles to soften and drape like loose clothes over the bones,
Softening like melting butter.
With each passing exhale,
Imagine that your skin could breathe out a sigh of release,
Allowing the muscles to breathe out a sigh of release.
As it allows you to sit tall and erect.
Once again,
Imagine with each passing exhalation your bones literally breathe out a sigh of release.
As your hips and pelvis become heavy,
Weighted and settled.
Slowly shift your awareness one more time.
As your hips and pelvis become heavy,
Weighted and settled.
As your hips and pelvis become heavy,
Weighted and settled.
As your hips and pelvis become heavy,
Weighted and settled.
As your hips and pelvis become heavy,
Weighted and settled.
As your hips and pelvis become heavy,
Weighted and settled.
As your hips and pelvis become heavy,
Weighted and settled.
As your hips and pelvis become heavy,
Weighted and settled.
As your hips and pelvis become heavy,
Weighted and settled.
As your hips and pelvis become heavy,
Weighted and settled.
As your hips and pelvis become heavy,
Weighted and settled.
As your hips and pelvis become heavy,
Weighted and settled.
As your hips and pelvis become heavy,
Weighted and settled.
As your hips and pelvis become heavy,
Weighted and settled.
As your hips and pelvis become heavy,
Weighted and settled.
As your hips and pelvis become heavy,
Weighted and settled.
As your hips and pelvis become heavy,
Weighted and settled.
