Welcome to this meditation session with me.
Thank you so much for your presence.
As we start to practice together,
You can make yourself comfortable by either sitting in a chair or lying down with your knees lifted.
So take a couple moments to just settle into your space.
Making any adjustments with the body.
So that you can find a relative posture.
Of alertness,
And one that you can remain in for the duration of this meditation.
So as you settle into the stillness,
Start to notice the connection of your body to the surface you're resting upon.
You might sense into temperature,
Pressure.
You might start to notice the felt sense of Your body touching down on the ground with the chair.
And we'll start to relax into this posture by noticing The shoulders relaxing away from the ears.
Softening.
The weight of the arms resting at your sides being held by gravity.
The smoothness of the breath through the torso felt either in the chest or belly.
Relaxing of the hips.
And sensing into the legs and the feet.
Bringing awareness up into the face,
Just noticing the jaw relaxing.
Letting the tongue fall away from the roof of the mouth.
Once again,
Touching in with the breath here,
The nostrils.
This gentle wave of energy as you inhale and exhale.
And noticing your body as a whole and continuing to relax into your chosen position.
Once again,
Noticing the connection of your body to the surface it's resting upon.
This body just being held by gravity,
Not asking anything of you in this moment.
And as you continue to notice the breath here.
Just following the inhale and the exhale for the next couple of breaths.
And as you follow the breath,
You may notice the body continuing to soften,
Let go.
As we come into a more silent portion of this meditation.
Encourage you to use this breath and body as an anchor.
Just a gentle reminder to always come back to the inhale or exhale.
If you've noticed your mind has wandered into thoughts of the future,
Remembering the past.
Coming home to this home base of the breath.
Returning to his gentle ebb and flow like a wave on the ocean.
Noticing the breath.
Arising and dissolving all on its own.
And just constant rhythm of aliveness running through you,
Breath by breath.
Continuing in this way for the rest of the meditation,
Silence.
Returning to the breath.
Returning to this ever-present moment.
Just noticing the breath.
With its own constant rhythm.
Breath by breath,
Ever present.
Moment.
And when you feel ready,
Starting to deepen your breath.
Maybe noticing the subtle movements of your body with each breath.
In your own natural time,
Your eyes are closed,
You can open them.
Continuing to have a soft gaze.
You enter into your day with peace and relaxation.
Hope you have a wonderful day.
