Find yourself in a comfortable position either sitting or lying on your back.
Notice if you can shift around at all to just get a tiny bit more comfortable so that you can be still without moving your body for the next few minutes.
Allow your shoulders to drop and let your face relax.
Hands can rest in your lap or maybe you want to bring one hand to your belly and one hand to your heart.
You decide.
Gently close your eyes or drop your gaze so that you can begin to bring your attention inward.
Notice how you are feeling right now.
Are you tired?
Excited?
Perhaps happy or sad?
Without judgment or labeling the feeling as good or bad?
Just give yourself space to notice how you feel right now.
Bring your awareness to the rhythm of your breath.
Notice the gentle rise and fall of your chest as air fills up and then exits your lungs.
Continuing to breathe through your nose,
Can you deepen your inhales so that the air expands into your belly?
Exhale and allow your body to soften and relax a little more.
Take a few more breaths deep just like this filling up your lungs completely.
Exhaling and each time allowing your body to just relax.
Notice the sensations that the breath offers the body.
The expansion as the breath enters the body and the contraction as it leaves.
The feeling of cool air rushing in through your nose and warm air drifting out.
Perhaps a little tickle of your nose hairs.
Just notice the sensations that you feel in your body when you breathe.
If you notice your mind wandering off,
Don't worry.
Just shift your focus back to your breathing and begin again.
You have the power to shift your awareness and refocus your mind over and over again without judgment.
There is no wrong way or right way to do this.
The only job is to just be here.
So you are doing a good job.
Just bring your awareness back to your breath.
Inhale,
Exhale,
Fill up and release.
Now shift your awareness to your body and begin to scan your body for any aches,
Pain or tension.
When you bring your breath in imagine it flowing to those sore,
Painful and stiff areas.
And when you open your mouth to exhale imagine the tight areas softening,
The tension releasing and the pain leaving the body.
Take a few intentional breaths just like that,
Breath into those spaces,
Breathing out to release.
Can you find an area in the body where you can relax even more?
Maybe you can relax the eyebrows,
Let the jaw be soft,
Let the shoulders fall.
Notice where you can let go just a little more.
And then turn your attention back to your breath and just notice it.
Observe the inhale,
Observe the exhale.
Just breathing now in your own natural way,
Breathing in and letting go.
When you feel ready you can bring your awareness back to the space around you,
Gently opening your eyes and taking gentle movements with your body to awaken and allow the energy to flow through you.
Thank you for meditating with me.
Until next time,
Namaste.
