Welcome to this meditation practice for experiencing presence.
My name is Paula Naputano,
And I'll be your guide.
Come into a comfortable position that could be seated or lying down.
Make sure your spine is in straight alignment and keeping your chin in a neutral position.
Allow your shoulders to drop away from the ears,
Your hips to settle into the surface beneath you,
And keeping your hands either in your lap or at your sides.
And when you're ready,
Let your eyes drift closed,
Or choose a spot in the room where you can gently rest your gaze.
And just begin to notice your breath as it flows into your body and out again.
Notice where you can feel the breath the most,
Whether that's at the nostrils,
The throat,
Or the chest or belly.
Simply breathing naturally here and allowing yourself to settle in.
Take a moment here to welcome yourself to this practice and notice what it feels like just to be still.
And without forcing or straining,
See if you can begin to deepen the breath a bit,
Breathing into a count of three and exhaling to a count of six.
In,
Two,
Three,
Out,
Two,
Three,
Four,
Five,
Six.
Breathe like this for two more full cycles.
With each inhale,
Fill your belly up with air.
And with each exhale,
Let it all out.
Good.
Now allow your breath to return to its natural rhythm and flow.
And just notice what it feels like to breathe naturally.
Feel the movement of breath in your body and allow it to collect your attention.
Notice the sounds around you and perhaps notice the sounds associated with breathing.
Bring your attention to your body.
And as you do,
You might notice the places in you that might want to let go a little bit right now.
Maybe there can be some loosening and softening in the shoulders,
Or perhaps in your hands.
Perhaps you can relax a little bit more down through the belly.
Maybe you can feel the breath deep in your torso.
Simply be aware of the sensations throughout your body.
Now placing your awareness gently around the area of your heart,
Notice what the heart feels like and whatever mood is here for you.
And perhaps ask yourself,
What brings me here right now?
Sensing the quality of presence that's here right now.
And perhaps noticing the difference between right now and when you first arrived.
And as we come to the end of this practice,
Perhaps bring some movement to the body.
And when you're ready,
If your eyes were closed,
Allow them to gently open and reorient yourself to the space around you.
This practice is here for you anytime you'd like to return and experience more presence.
Thank you so much for joining me in this practice today.
I hope you have a beautiful day.
Namaste.
