Bring yourself to a seated position.
Sitting on your sit bones upright on the ground,
You can support yourself with a cushion or even sit onto a chair.
Just find a position that feels comfortable,
Easeful and then you can settle here for perhaps the next five minutes or so.
As you settle,
Find a sense of your shoulder blades drawn down your back,
A feeling of your neck lengthening and you can bring your eyes to closed.
Taking a full deep breath in and full breath out.
Allow your breath to settle to a natural rhythm then and as you bring your attention to the breath,
Whatever way it is right now,
It's okay.
Have a sense of watching your natural breath in and out,
Feeling the breath as it comes in through the nostrils and out through the nostrils.
Bring your awareness then to a sense of noticing if there's any thoughts cropping up or a stream of thinking and just like with the breath,
Whatever you notice,
Saying to yourself,
It's okay.
Bring your awareness again to your physical body,
Noticing if there's any tightness or tension gathering.
Perhaps having a feeling,
Seeing if you can soften there or release any gripping.
And again,
If there's anything that you can't quite release right now or feels a little niggly,
Just saying to yourself,
It's okay.
If you do need to change your position,
You can always do that.
Bringing your attention back to your breath in and out.
For the next minute or so,
Having a sense of feeling your breath inhaling down towards your belly.
Can you feel a little expansion there?
And as you exhale,
A sense of releasing from the belly.
Maybe bringing a count to your breath in and out.
You could count to three or four on the inhale and three or four on the exhale.
If you lose the count or your mind wanders,
It's okay.
Maybe see can you start again on the next inhale.
We're going to have a sense now of releasing awareness from the count,
Having a sense of the room again that you're in.
Beginning to blink your eyes open.
Beginning to finish this meditation practice for today.
