Welcome to this classic mindfulness practice.
Here is my anchor.
Allow yourself to melt into this posture that is dignified and alert.
The melting takes place on the inside as you close your eyes and your awareness drops into your body,
Noticing all the areas of pressure and weight,
Giving you this experience of here I am,
Gently holding my body right now.
Right now,
Take a moment to open your awareness to what's going on for you,
What it's like to be you right now on the inside,
Allowing any thoughts to float.
The space where your thoughts take place can be soft,
Allowing any feelings and acknowledging them in this place of awareness.
Feelings,
Sensations,
Anything on the inside is as it is,
Everything happening as it will.
And as you're allowing your inner world to be,
Ask yourself what else is already here in my awareness right now,
And gently notice,
Allowing your awareness to just happen and any experience whatsoever to unfold before you,
Around you,
However it manifests.
Allowing your awareness to connect to the gentleness of your breath,
With a particular emphasis on the out-breath,
Becoming more and more intimate with the waves of your breath.
Allowing your awareness to stay connected to your breath,
The majority of your awareness here,
Gently tracking the movement of your breathing.
This means connecting,
Anchoring to your breath,
Just so you can take hold of this experience as you open to the other experiences,
Not just in body and mind,
But also the world where you are right now.
The delicacy of this moment being absorbed as you continue to breathe,
In-breath,
Out-breath.
Moments can come and go,
They rise,
Fall,
Fade in,
Fade out,
And your breathing is constant.
Here is my anchor,
This is what nurtures my body,
Mind and soul.
Simply remaining connected to your breath,
Let go of any attempts to control or even change any parts of your experience,
This is it,
This is everything,
In-breath,
Out-breath.
Acknowledging any thoughts you get sucked into,
And notice them,
Allow them to be,
Allow the space where your thoughts take place to be soft.
Relaxing when your mind wanders and every single time you notice distraction is a win,
Not a moment of failure,
And an opportunity to gently come back to the nurturing rhythm of your breath.
A sound,
A sensation is simply another sense perception,
A thought or a feeling is also simply another sense perception,
Allowing them all to happen as you connect gently to the breath,
This intimate experience,
This nurturing experience.
Come back again for this,
There's always time for now,
This meditation has come to an end.
