Hi and welcome.
Please find a comfortable sitting position.
You can be in a chair,
On a sofa,
On the floor.
Find any sitting position where the feet are supported.
That might mean putting them on a stool or on stacked pillows or cushions.
And that the back of the body is also supported so that being upright is comfortable and not straining.
If you need to,
Press pause.
Find that comfort and then press play when you're ready to begin.
Allow your eyes to close.
If closing your eyes doesn't feel right,
That's okay.
Just soften your gaze.
And in this moment,
Just land.
Arrive here in your meditation.
Sometimes when you arrive for meditation,
The mind is pulling you backwards to something that's already happened or forward to what's next.
Invite your mind to be in this moment,
In this experience happening now.
Let your attention come to your breath.
Change nothing.
Just watch your breath breathing on its own.
There's no right way or wrong way to breathe here.
See if you can let the mind follow the complete path of the breath.
The inhale.
The exhale.
Those moments between inhale and exhale.
And should the mind wander,
That's okay.
When you notice,
Gently bring it back to watching your breath just as it is.
Let the breath guide you inward.
Let your awareness on breath gently hold you in this moment.
And now,
Begin to lengthen your inhales and exhales as it's comfortable for you.
Breathe in and out of the nose.
Let there be no straining around the breath.
As you breathe in,
Let the lungs fill.
Take your time,
No rush.
And as you exhale,
Take your time.
Allow the lungs to empty completely.
Then inviting the next breath.
As you breathe in,
Fully aware that you're inhaling,
Observe that soft lift,
Chest rises.
And as you exhale,
Fully aware you're exhaling,
Observe that gentle contraction as the lungs empty.
Just you and the breath.
Invite a softening of the body around the breath.
Relax your jaw.
Relax your shoulders.
The body at rest,
Creating more space for the breath to move through.
Now,
Bring your awareness to the very base of your spine.
And imagine hovering at the base of your spine an orb of light.
It's whatever color you want it to be.
What was the first color you saw?
And with your next breath in,
Guide that orb of light gently up along your spine all the way up to the crown of your head.
And as you exhale,
Guide that orb gently back down the spine all the way to the base.
And continue like that at your own pace.
Inhaling,
Watching,
Feeling that orb of light gently rise upward along the spine to the crown.
And as you exhale orb of light gently floating back down,
Watching,
Feeling,
Keep going.
With every exhale,
The body effortlessly releases what you no longer need to hold.
Every round of breath filling you with a sense of calm and peace.
Orb of light gently floating along the spine.
And now,
Allow that orb of light to hover once again at the very base of your spine.
And watch as that orb so gently dissolves until you can no longer see it.
Let your breath be natural here.
Watch your breath as it is.
Just like at the beginning,
Breath breathing itself.
Not good or bad or right or wrong.
Become aware of the sensation within the body.
Notice how you feel.
Relaxed.
Breath calm,
Maybe shallow.
Heartbeat so gentle.
Mind a little quiet.
I invite you whenever you are ready to slowly open your eyes.
May you remember that you can return to this calm way of being anytime you need or want to by turning your awareness inward,
Letting it guide you home to that innate sense of calm and peace.
Be
