Welcome to your meditation.
This practice can be done sitting,
Walking,
Lying down or driving.
We're now finding a comfortable position that you can rest in for a little while.
At any point throughout this meditation,
Should you need to move in order to feel more comfortable,
You're welcome to.
Beginning by feeling into your body and noticing if you could be 5 or 10% more comfortable.
Just make any adjustments needed so that you can relax and breathe with ease.
You can have the eyes closed down or if you would prefer to keep them open,
Finding one point to focus your attention on.
We'll start this meditation by taking a few deeper than normal breaths in through the nose and maybe out of the mouth.
Deep breaths in through the nose,
Long slow breaths out of the mouth.
You can take as many breaths like this as you feel you need in this moment and throughout the remainder of the practice.
However,
Whenever you're ready,
You can let go of trying to change or control the breath in any way and rather allow the body to breathe itself.
As you take a step back and allow the body to breathe itself,
You begin to drop into the role of observer.
Watching the body breathing itself and noticing the natural unfolding of sensation through the mind,
The body and the breath moment to moment.
Feeling the body touching the ground beneath you,
Sensing any sensations on your skin,
The clothes that you're wearing or the temperature of the air.
Noticing the sounds around you.
Start to guide your awareness inwards by noticing the sound of each breath that you take.
Noticing the sound of the breath in,
Contrast it to the sound of the breath out.
In a way that feels effortless,
Starting to guide each breath that you take down towards your belly.
Where you inhale,
The belly gently expands.
As you exhale,
The belly softens and relaxes to the extent that it can in this moment.
As you inhale,
The belly expands.
As you exhale,
The belly softens and relaxes.
Starting to sink into your own natural rhythm of belly breathing.
Staying with slow,
Steady breaths into the belly.
Starting to become present to the spaces between each breath that you take.
As you inhale,
There's a space or pause before you exhale.
And at the end of the exhalation,
There's a space or a pause before you inhale again.
At the top of the breath in,
There's a space or pause before you exhale.
And at the end of the exhale,
There's a space or pause before you inhale again.
As you notice these spaces between the breaths,
Just allowing yourself to linger in these spaces for as long as feels comfortable for you.
Noticing how the mind responds when you allow yourself space to pause between the breaths.
Where we can create spaces between the breaths,
We're able to create a sense of space between thought and action or reaction and emotion and response.
Noticing the sound of the breath in,
Pausing at the top of the breath.
Noticing the sound of the breath out,
Pausing at the end of the exhale before breathing in again.
You're welcome to stay present with each breath that you take.
Noticing the sound of the breath in,
Contrasted to the sound of the breath out.
You can stay as long as you would like.
In your own time with every exhalation,
You're starting to just feel the body land on the ground beneath you once again.
Feeling how the body naturally expands and relaxes with every breath that you take.
Starting to notice any sensations that you can feel on your skin.
Maybe any smells that you can hear outside of yourself.
To bring your awareness into all that makes up this present moment.
If you're lying or sitting,
Starting to bring awareness back into your body and moving,
Stretching in whatever way feels right for you.
You can bring your hands together,
Rubbing the palms together to create heat.
And then bringing your warm hands over your closed eyes.
If you're driving,
Stay watching the road.
Whenever you're ready,
You can take a deep breath,
The normal breath in through the nose.
Long,
Slow breath out of the mouth.
Take as long as you would like here,
But in your own time,
You can start to open and close the eyes into the darkness of your hands.
Readjusting back into the light of the space,
Back into the room that you're in.
You
