Welcome.
My name is Marisa Whitbeck,
And I will be guiding you through a short meditation today.
I'd like you to find a comfortable seat,
Either sitting cross-legged on the floor,
On a cushion,
In a chair,
Or laying down as long as you don't fall asleep.
Close your eyes.
Take a deep breath in through the nose.
Let it out through the mouth.
Again,
In through your nose.
And out through your mouth.
One last time.
In through the nose.
And out through the mouth with a sigh.
Now I would like you to find your own comfortable breath rhythm.
Think about the breath.
Think about where it enters your body.
Do you feel it on your throat?
Do you feel it filling in your lungs?
On the out-breath,
Do you feel it moving up and out?
Can you feel the air on the space above your lip?
Just keep breathing.
In and out.
Gentle,
Deep breaths.
When we slow down our breathing,
We start to settle in our body.
There is nowhere you need to be.
There is nothing else you need to do.
You are allowed to sit here and just be present by yourself.
Now I'd like you to think about letting yourself relax.
Let your head relax.
Let your face relax.
Let your shoulders drop.
Let your chest relax.
Let your seat relax.
Nowhere else to be and nothing else to do but be right here and present in your body.
If your mind starts to run away with itself,
Just bring it back to your breath.
In and out.
Every moment that we sit in meditation,
In quiet,
In stillness gives us practice.
Practice being present and silent.
Now we have reached the end of our meditation.
You can start to wiggle your fingers and wiggle your toes.
You can stretch if you'd like.
When you're ready,
You may gently open your eyes.
Thank you for meditating with me today.
