You are invited to establish your point.
One that is stable and upright if you're sitting,
If you're lying down,
Symmetrical.
And ensure that there's a sense of relaxation in your body.
Perhaps you can even build this sense of relaxation by scanning from the base of your spine,
Up your spine,
Relaxing and adjusting so that it's upright.
Vertebrae by vertebrae.
Upright.
Relaxed.
And just as we've established our body in a dignified posture,
You're invited to establish your intention for this meditation and perhaps the day in general.
And having established your intention,
You're now invited to be aware of your breathing.
And perhaps you can take a purposeful breath in,
A relatively deep breath in and release it.
Being aware of just letting the breath settle into its own natural rhythm.
Being discerning about the length of your breath,
Whether it's long or short.
Being aware of whether it's deep or shallow.
Letting go of any sense of control over the breath.
Just letting the breath do its own thing.
Being aware that you are breathing.
And discerning that the length of the breath,
But also perhaps even the temperature of the breath as it comes in and out of your body.
Perhaps you can feel the temperature of the breath as you breathe in and out your nostrils,
For example.
Letting go of any sense of control over the breath.
And letting awareness that you're breathing kind of go into the background,
Into the foreground.
Be aware of your body.
The way you're feeling the breath in your body and your body in general.
Being aware that your body is just sitting here.
Being aware of the change in sensations as you breathe.
Being aware of the changes in goodness and peace in your seeds.
And as you're breathing,
Let go of tension.
Relax.
Perhaps you can relax particularly on the out-breath.
In general,
Just have a sense of letting go of tension,
Relaxing bodily activity.
Perhaps you can do it gradually throughout your whole body.
Being aware of sensations around your head and relaxing.
Of attention you may be experiencing around this area of your body.
Being aware of your neck and your shoulders.
Relaxing.
Perhaps using the breath to help you.
Being aware of your arms,
Biceps,
Forearms,
Hands.
Letting go of tension.
Relaxing.
Being aware of your upper torso.
Moving down through your chest,
Front of the chest,
Back of the chest,
Upper back.
Down through your torso.
Calming bodily activity.
Relaxing.
Moving down.
Moving down.
Down through your hips,
Lower abdomen,
Lower back.
Buttocks,
Groin.
Relaxing.
Sighs.
Calves and feet.
Whole body relaxing.
Notice of the breath in the background.
Let your whole body relax.
Relaxing.
Relaxing.
And you're invited to notice joy.
Joy.
However subtle.
Invited to notice joy.
Your mind and body.
Breath in the background.
Focus on this joy.
Be aware of it.
And let it grow with your attention to it.
And notice happiness.
A little more subtle than joy.
And even if you didn't,
Couldn't notice joy before,
You can at least notice happiness.
I tend to notice happiness around my heart area.
Perhaps you can see happiness there.
Even if it's just that sense of contentment that we're practicing.
Contentment and being here now.
The happiness of practicing mindfulness.
And cultivating our heart minds.
Notice happiness.
And nourishing with your attention.
Republic.
And with mindfulness of breath,
With awareness of the breath still in the background,
Being there.
And now to be aware of mental activity,
Your thoughts and mental activity in general.
And step back from it a bit,
Step back from it like a mother watching children play.
She's not engaged in the game but she's kindly watching over.
Be kindly watching over your mental activity.
Knowing that mental activity can happen and you can still meditate,
You can still be present,
You can still be there,
Concentrated.
And release the energy involved in feeding into mental activity and let it calm down.
Let it quieten.
Let it become still and quieten like the mind that is observing it.
Let it quieten,
Calm.
Full mind,
Clear mind,
Quiet mind.
So let's continue this practice in silence for a few minutes.
We'll keep our phoneme Clefere Shard.
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