Sit in a comfortable position with your spine straight.
Close your eyes if you choose.
Move your head a little,
Then tilt your chin down ever so slightly.
Feel your head supported by your spine.
Roll your shoulders.
Take a breath in and lift your shoulders up with your ears.
Exhale sharply and let them drop.
Exhale sharply and let them drop.
Again,
Inhale and lift your shoulders up to your ears.
And then on the exhale,
Let them drop.
Let your breath settle into its natural rhythm.
No need to change anything.
Start to notice how your breath feels right now.
Is it slow?
Fast?
Deep?
Shallow?
Smooth?
Watch your breath.
Follow the in-breath through your nose,
Into your chest.
Maybe it reaches down to your belly.
Then watch the breath as it exits your body.
Not doing anything to change it,
Just observing,
Witnessing the breath.
Feeling the breath.
Your breath is linked to your emotional state.
Have you noticed that your breath changes depending on how you feel?
Continue to follow your breath.
Just watching your breath.
Watching the inhale.
Do you notice a slight pause at the top of the inhale?
Notice the exhale.
Can you detect a pause after the exhale?
Let us begin to become the observer,
The witness.
Imagine you are watching a play.
Put yourself in the seat of the audience and your mind is the theatre.
You are an audience member visiting your mind and watching a play that is unfolding.
How are you feeling right now?
Be the audience.
Note what is happening in the play right now.
The current play may be pleasant or unpleasant.
Keep being the observer,
A member of the audience.
Noticing what you are feeling.
If you are feeling hungry,
Watch this feeling.
What does it feel like to be hungry?
Body sensations,
Visions,
Maybe it is more thoughts your hunger is creating.
If you are feeling sleepy,
Ask yourself what does that mean?
How does it feel?
A heavy body?
A foggy mind?
If you are feeling pain,
Delve into it.
As crazy as it sounds,
Explore it.
Is it heat in the area?
Sharpness?
Just keep watching what is going on right now inside.
Sensations,
Feelings,
Thoughts,
Emotions.
For a few moments,
Be with what is occurring right now.
Be the observer,
The audience member,
Watching the play in your mind going on.
Can you be with what is going on?
Audiences observe they don't interfere with what is going on in the play.
Can you just be with what is going on?
Can you just sit with what is going on?
As we come to a close,
For the last few minutes,
I will leave you in silence and invite you to let your mind drift wherever it takes you.
Just by being aware of what is happening right now in your body and mind means you are meditating.
Slowly start to deepen your breath.
When you are ready,
Slowly open your eyes.
Let go of what is going on.
Let go of what is going on.
Let go of what is going on.
