So taking your time finding a posture in which your body feels supported,
Comfortable,
Where you feel supported for the length of the meditation.
And if it's available,
Letting your eyes close fully or partially.
Again,
There is no right way or wrong way.
There is your own particular way in this moment and what you need in this moment and what you feel is serving you in this moment.
Taking a few slow,
Easy breaths and releasing any unnecessary tension in your body.
Maybe you wish to,
You know,
Soften your shoulders.
Relax your hands.
Feeling your way into the posture that you have chosen.
Also feeling free to offer yourself some soothing or supportive touch.
Also as a reminder to bring not only awareness,
But loving,
Affectionate,
Kind,
Friendly awareness to your experience and to yourself.
Inviting some kindness to this moment.
You can leave your hand there or let it rest anytime or even change the position of your hands,
Whatever feel works for you.
And in this practice,
We'll be feeling the breath in our bodies.
However,
If this is uncomfortable for you,
Simply returning your attention to the sensations of touch.
Or focusing on your entire body,
Moving,
Swaying gently back and forth as you breathe.
And only if it feels right,
Please begin now to notice the sensations of breathing within your body.
Feeling the body breathe in.
And feeling the body breathe out.
Perhaps noticing how your body is nourished on the in-breath.
Breathing in oxygen and energy supply to your body,
To the cells of your body.
Perhaps noticing how your body relaxes with the out-breath.
Releasing,
Letting go just a little bit.
And there's nothing for you to do right now.
Just breathe,
Noticing the rhythm of your breathing.
The movements of your body,
Breathing.
Air flowing in.
And air flowing out.
And taking your time to feel the rhythm of your breathing,
Whether it's fast or slow or somewhere in between,
No need to change anything.
Feeling the gentle rhythm of your breathing.
Perhaps inclining your attention towards your breathing as you might toward a dear friend or a beloved animal.
Ah,
Here you are.
The breath.
And feeling your whole body subtly moving with the breath,
Just like the movement of the sea.
The attention will naturally wander off into thinking there's nothing wrong with this.
However,
The invitation is when we wake up to this wandering attention.
Ah,
We notice the attention has wandered off and we can guide it back gently,
Kindly to our breathing.
Resting our attention on the breath.
Giving ourselves permission to start again.
In this moment that is completely new,
That hasn't been here before.
Allowing yourself to be internally rocked and gently caressed by your breathing.
Just breathing.
Feeling the movements of your breath in your body.
Just breathing.
Nothing to do,
Nowhere to go.
Just breathing.
Softly.
Tenderly.
Perhaps feeling rocked and caressed by your breathing.
And now gently setting the intention to release.
Your attention on your breathing.
And sitting quietly in your own experience.
Allowing yourself to feel whatever you're feeling.
To be just as you are,
Just like this.
And when you're ready,
Slowly and gently opening the eyes.
Adjusting to the light that is meeting the eyes.
Perhaps you wish to look around your room,
Noticing colors and shapes.
Maybe you need a little stretch,
A sip of water or tea or coffee.
Maybe you wish to write something down.
Maybe you wish to grab another pillow.
And in your own time,
Gently bring your attention to a group,
A screen.
And if you wish,
Turning on your video.
Welcome everyone.
Welcome.
