Welcome to this seated meditation practice offering some choices for you to anchor and connect ground in this present moment either in the body,
The sensations of breathing or in sounds.
Before we begin settling into your posture of meditation,
If seated in a chair,
Noticing your feet on the floor,
Feeling your seat bones on the surface of the chair seat,
And if you're sitting on cushions similarly noting position of your legs on the floor and your seat bones connecting to your cushions.
Then feeling the upright position of your torso,
Feeling the spine grow tall,
Finding an upright position that can foster both a sense of balance and dignity in the body as well as ease.
Taking a few breaths to begin this practice offering softness and areas of the body that might feel tense.
And then first exploring sensations in the body as an anchor to this present moment.
Feeling this body seated.
Again maybe noticing the sensations in the body through your feet or seat bones,
Arms in your lap,
Tuning in to sensations in the body.
As another option,
Connecting to sensations of the body breathing as your anchor to this present moment.
Noticing the sensations as you breathe,
Not trying to manipulate the body breathing but observing the body breathing.
Perhaps noticing sensations of the air entering your body through the nose,
The chest and belly changing as you breathe in.
As you breathe out,
Again noticing how the chest and belly might change and the sensations of the air leaving the body through the nose.
Directing your awareness to one of these sensations as the body breathes.
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These sounds are another anchor to this present moment.
So another option for your practice is to bring your awareness to sounds within your room,
Within your body or outside of the room you're in.
Opening up your ears to the sounds around you or within you.
Trying not to necessarily identify the sounds or make a story about the sounds but just let the sounds come to you as an experience.
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And when you notice your mind wanders away from your anchor or your spotlight of awareness,
Just gently bring your attention back to what you've chosen as your anchor.
Sensations in the body,
Sensations of the body breathing or sounds.
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