Hello and welcome.
My name is Lee Anderson.
Thank you very much for practicing meditation with me.
This is a lovely session that incorporates a few different ideas.
Please feel free to allow yourself a comfortable posture whether it's sitting upright or reclining,
Resting back.
And allow your body to relax and ease.
And feel your muscles relaxing.
Feel tension leaving.
Feel that sense of needing to be active,
Action and doing.
Just sort of feel that sort of fade,
Drift away.
As you settle into stillness.
And then maybe you notice that within you is not still.
As your body breathes your heart and lungs are pumping.
So there is movement there.
The breath moves in through you.
The blood is moving through your veins and on a microscopic level.
So much energy firing within your cells.
And that's wonderful.
It's a beautiful miracle.
So just let your breath quieten,
Slow.
But still be natural.
No forcing or encouraging the breath.
Body knows exactly how much air you need at any point in time.
So let your body breathe.
And then just let your awareness feel into your body.
Notice how now it wants to relax.
And it's really getting quite accustomed to letting go of tension or stress.
Because your body has been waiting for this.
Very often in meditation there is a lot of focus on the breath.
The breath is a fabulous tool or an anchor to help our mind focus.
And let go of the thousands of different things that it could be jumping around,
Remembering,
Predicting,
Planning,
Worrying.
But your focus on the breath is a little bit like holding something in your hands that is very fragile,
Very precious.
So if our hands,
Our tension were to grab on too tightly it would shatter and break.
But if the hands were too lazy,
Too carefree,
This item would fall and break.
So just cradle your attention on the breath.
Stay in touch with it.
Cherish it.
Just remaining connected,
Aware of the breath.
No need to be too energised or too aloof.
Simply meeting,
Greeting each moment,
Each breath.
One moment and one breath at a time.
Notice how familiar the breath is,
How comfortable it is and how it gets you,
Sustains you.
And as your attention focuses here and rests with your friend the breath,
Just notice how there isn't a lot of anything else.
It all just fades or evaporates,
Just disappears.
And the breath has your full attention.
Even just following the breath,
It's like the breath wants to slow down,
Letting you watch,
Showing you the way.
Closer,
More comfortable,
More confident,
Laling you in.
And if at any time you find your mind does wander off,
Does become busy,
It's okay.
Just gently ask your attention to return to the breath.
Kindly guide your awareness back to the inflow and the outflow and the sensations that the breath offers.
Allowing you to return into meditation.
So just a few more moments here.
Observing the flow,
The breath,
Feeling its path,
Knowing its journey,
Its story and welcoming.
Letting the breath come and letting the breath leave.
And then gently,
Whenever you feel ready,
You can gradually return and blink open your eyes and smile and stretch and return to your day.
Thank you so very much.
Please leave me a little message letting me know of your experience.
I'd really love to hear from you.
Thank you so kindly.
