Take this five minutes to sit in silence,
To find a space for yourself.
Arrive in your body where you are right now.
Finding a comfortable position and establishing a posture for practice is important.
And to find the silence in yourself.
So sit cross-legged,
Your legs loosely crossed,
Or sitting in a chair with your feet flat on the floor.
In either position,
Sit tall,
Spine is long,
Crown of the head towards the sky,
Palms resting gently on your thighs.
Close your eyes gently,
Soften around your jaw,
Your eyes,
Soften your upper body and your belly.
Feel the weight of gravity in your lower body,
Like gravity holds you in her embrace.
Taking time for silence can be very powerful.
You can find yourself,
It can help you to be less reactive,
More true to the path you want to follow.
Meditation is not about making sure that everything is perfect and that you're not thinking.
Just try to quiet the mind,
Try to feel the breath in the body.
Sometimes it can be helpful to have a breathing pattern,
Just to steady the breath.
So breathe in for four,
And breathe out for eight.
Mouth is closed,
Continue to breathe in for four,
And out for eight.
Feel the length of the breath and the out-breath.
Calm your body,
Continue this pattern for a few breaths.
You see the small gap between the in-breath and the out-breath.
Hopefully,
Just after these few breaths,
You feel a little bit lighter.
You feel the silence inside you,
You feel the power of breathing to calm the body.
And a sense of acceptance,
A sense of patience.
Thank you for practicing for this five minutes with me.
