Welcome to this short finding the gap meditation.
Take some time to get comfortable.
Finding a seated position with the back upright.
Gently close the eyes or have the eyes downcast.
And begin to slowly bring your attention inward.
Notice the sensation of your feet resting on the ground.
Then notice the sensation of your hips and your legs resting on the chair or the ground beneath you.
If you imagine a piece of string at the crown of your head pulling you a little bit taller.
Allow yourself to be tall,
Alert,
But relaxed.
Soften the front of the body,
The belly,
The chest,
The throat,
The face,
The jaw.
Just allowing everything to soften.
And now bring your attention to your breath.
Easy and as it is.
Just begin to follow the breath in and out of the nostrils.
Notice whether the breath is fast or slow.
Short or long.
Shallow or deep.
You don't need to change the breath or judge the breath.
Simply observe the breath as it comes and it goes.
And as you continue to follow your breath and observe your breath.
Notice how at the top of your inhale there's a natural pause or gap.
And again at the bottom of your exhale there's that same pause or gap.
You don't need to force this pause,
It's there by itself.
So as you continue to breathe naturally,
Just notice that space between each breath.
That little gap between each inhale and each exhale.
Every time you breathe in,
Just notice how it is to be in that natural space between the breath.
Then letting go,
Again at the bottom of your exhale,
Notice how it is to be in that little gap.
There's no effort required here.
Allow the breath to be as it is.
And with every breath,
Allow yourself to become more familiar with that gap,
That space between.
If the mind wanders or gets distracted,
That's okay,
That's normal.
Just gently guide yourself back to the breath,
Coming and going through the nostrils.
And again as you follow the breath,
Begin to allow yourself to become more and more familiar with the gap.
That little space at the top of your inhale and the bottom of your exhale.
Let this be easy and effortless.
No effort required,
Just allowing your awareness to rest in that space between every inhale and exhale.
Now relaxing your attention.
You can let the mind wander.
And just notice how you feel in this moment.
How do you feel in your body?
What do you notice about your breath?
Has it changed in any way?
And how does the quality of your breath affect the quality of your mind?
As we come toward the end of today's short meditation,
I invite you to begin bringing some movement to the fingers and toes.
Adjusting the body to make yourself more comfortable,
Maybe having a stretch or a yawn.
Maybe inviting a smile and an acknowledgement of the time you've taken for yourself today.
To let go of the need,
To exert effort and to just be in this space between.
And whenever you feel comfortable,
There's no rush.
You can slowly come back,
Slowly opening the eyes.
Orientating yourself with the room by scanning the room.
Just bringing yourself back to here and now.
Have a great day.
