Welcome to this simple breath appreciation meditation.
So go ahead and find yourself a comfortable seated position.
There's no need for any special posture.
Just be in a position where your spine is a little more elongated than usual.
You might even sense that your head is just gently floating on top of your spine,
A little like a lotus blossom floating on a pond.
Even sense that there's a little more space in between each vertebrae.
And gently rest your hands,
Palms up or palms down,
Whatever comes most naturally on your thighs or on your knees.
And when you're ready just gently close your eyes and settle in.
So just for a moment let's take just some time to appreciate and acknowledge your commitment to this moment.
It's very simple practice.
And just give yourself full permission to land here,
Wherever here is,
Right here,
Right now.
Let's take a long slow deep inhale together.
You can inhale through the nose or through the mouth,
Whatever comes most naturally.
Really expand and then exhale very gently.
Exhale,
Completely let go.
Let's take another long slow deep inhale together.
Really expanding the lungs,
The ribs,
The chest and belly.
And then exhale very gently.
Exhale,
Completely let go.
Sense your whole self.
Let go and relax.
Now just allow your breath to come back to its normal gentle rhythm.
Simply observe it.
There's no need to alter your breath in any special way.
Just be aware of the breath moving in and down the body on the inhale.
As you exhale just sense the breath leaving the body.
And just continue with your own natural gentle rhythm.
This is the sound that's closest to you.
The sound of your own breath.
If you notice that there are thoughts that start to arise as you settle in,
That's okay too.
Just observe them like clouds floating by.
It's almost as if every thought is arising and just floating by like a cloud.
Then comes the next and the next.
We're not trying to stop them in any way.
We're just simply watching them.
After some time they will probably just gently slow to a gentle rhythm.
And then just for a moment wherever you are just allow whatever imagery to completely dissolve away.
Become aware of your body however your body is seated here today.
Be aware of the touch points between your body and the chair or the floor.
Whatever it is you're sitting on.
Perhaps feel the sensation behind your back or under your butt cheeks.
Whatever it is just notice the sensation.
You might even notice that you feel a little more grounded.
A little more in this moment.
Perhaps even more present.
Just notice as you sit here that the breaths start to very gently become a little deeper and a little slower.
And again just notice that this is the sound that's closest to you and it's almost as if it's a wave of this calming ocean of breath.
Moving into the body and expanding and gently exhaling and leaving the body.
Almost as if it's waves on the ocean in front of you.
If you're visual you might even see in your mind's eye gentle waves of the ocean in front of you.
If you're not particularly visual then you can just imagine that there are waves of the ocean in front of you.
You can see or imagine crystal clear water rippling and reflecting the rays of the Sun.
As you see this crystal clear ocean of waves with rippling sunlight maybe your mind starts to wander.
Maybe there's some lists or some worry that starts to show up and that's perfectly fine too.
Again just come back to the breath.
The image of the waves of the ocean and gentle rays of the Sun reflecting in the waves.
You might even start to smell the saltiness of the ocean.
Maybe you can even sense the rays of sunlight gently kissing your forehead,
Your nose and your cheeks.
Feeling the warmth of the Sun on your face and smelling the pure air of the ocean.
You might even notice a taste of salt in your mouth.
Whatever it is just allow it to simply be here.
Again if your mind starts to wander lists or worry start to flow in.
Then again just simply coming back to the breath.
The waves of the ocean in front of you and see the crystal clear waters rippling and reflecting the rays of Sun.
Very gently as you're here fully immersed in the light and calming waters.
The warmth of the Sun,
The salt in the air,
The rhythms of the waves gently leading you home.
Gently allowing you to very gently rest in the calm ocean of life.
Simply leading you home in a relaxed and gentle wave.
And so wherever you are then just for a moment take in another clear snapshot of this scene,
This image,
The smells,
The sounds,
The taste.
And then all at once very gently allow it to completely dissolve away.
Come back to the rhythm of your own breath.
The sound that's closest to you.
Be aware of the sensations that are in your body.
You might even like to make some small movements with your hands and feet.
Or simply turning your head from side to side,
Side to side and gently come back into stillness and alignment.
If you like you can bring your chin to very gently rest towards your own chest,
Your center point of awareness,
Your heart.
And when you're ready simply float open your eyes.
Take in a gaze of your own self.
Maybe it's your knees,
Your belly and chest.
And take in a gaze of this one and precious body vehicle as if for the very first time with awe and amazement.
Gently bring a smile to your face.
And when you're ready come back in to normal waking consciousness.
I wish you a beautiful day.
