Hi,
Find a comfortable seat either on the floor or in a chair.
If you're in a chair,
Make sure your feet can touch the ground or place something underneath your feet so that they're supported.
Slide your shoulders onto your back and tip your chin down a little bit so that the base of the skull lifts and the back of the neck is nice and long.
Settle your gaze at one steady point in front of you.
Soften the inner and outer corners of your eyes.
And if it feels natural to close the eyes,
Go ahead and do so.
Take a moment in your space to observe all that's going on around you.
With the gaze steady or the eyes closed,
Notice how the other senses sort of perk up.
You may notice sounds that weren't there a moment ago.
The temperature of the room might feel a little bit more drastic.
Notice the absence or presence of taste and moisture in your mouth,
The absence or presence of smell at the tip of your nostrils.
Take a breath in all the way down to your seat.
Exhale out of the chest and feel your shoulders land on your back.
Again,
Breathe deep down to your seat and exhale out the chest.
Feel your shoulders land on your back.
Last one.
Breathe deep down to your sit bones and exhale out the front.
Feel your shoulders land on your back.
Keep your attention at the tip of your nostrils.
Notice how the air feels as it trickles in.
And imagine it gliding up the front of the forehead,
Down the base of the skull,
And then all the way down the back body.
So that you feel your breathing in your back body,
Holding you up as you sit tall,
Keeping you present as you breathe deep.
Notice as you sit still,
The thoughts and distractions that trickle in.
One and again,
Thoughts come racing to try and take you away from this very moment,
From the seat you're in.
And then as each thought comes in,
See if you can loosen the grip like you're holding your thought in the palm of your hand with an open grip.
Fingers unfurl and as quickly as it comes in,
See the thought float out.
Continue to see each thought cycle float into the palm of your open hand and without closing the fingertips,
Let the distraction float off,
Leaving you here,
Present in your seat,
In this moment,
Just as you are.
Notice if the quality of your breath has changed or deepened.
Just take it in.
Try and imprint the way you feel in this moment into your mind's eye and remind yourself that you can come back to a conscious breath in and a conscious breath out and an open palm with your thoughts at any point in your day.
Take a moment to imagine the space around you,
The light you'll see,
The familiar objects you'll see.
And ever so gently,
Open your eyes,
Take in the space around you and give yourself time to transition from your meditation to your day.
The practice starts when you take it with you.
Thank you so much and have a beautiful day.
