I'm so glad you decided to start your day off with me today.
So please continue to settle into your chosen position,
Whether you're lying down,
Sitting or standing.
And we're going to do a short eight minute meditation today together.
So at the sound of the bell,
Just go ahead and close down the eyes or find a soft gaze.
Maybe just taking this moment to give yourself a bit of gratitude for whatever it is that brought you to your practice.
An honoring of this commitment to turn your attention inward for the next couple of minutes.
So as I say those words,
Perhaps just sense your body resting here and offering a quality of softening.
And as you offer the softening into stillness in the body,
Perhaps you'll become a little bit more aware of sensations as they arise and dissolve all on their own.
When you're ready,
Bringing attention to any pressure you feel from your body resting here.
Sensing into the surface you're resting upon.
Tuning to its stability and groundedness.
And then inviting the attention to come into your feet.
And just notice your feet resting there,
Not asking anything of you in this present moment.
Arriving just as they are.
And slowly letting this awareness fill up your legs.
Sensing the body here from the inside out for the next couple of breaths.
And slowly and gently letting this attention fill up your torso,
Your ribcage,
Your chest.
And perhaps for the first time today,
Just connecting in with the breath here at the chest.
Just noticing this gentle wave of energy entering and exiting your body.
Its natural rhythm and the quality of kindness rising throughout the heart space.
And then inviting this attention to fill up both of your arms,
Resting there at your sides.
Sensing into the stillness of the arms,
The hands,
And the fingertips in this present moment.
And when you're ready,
Just allowing this attention to take in the body as a whole,
Resting here in this position in stillness.
Once again,
Connecting in with the breath.
You notice the breath moving in and out of the body,
The body in stillness,
The present moment.
Once again,
Connecting into the rooted and groundedness of this body resting on the surface you're resting upon.
Continuing to soften this quality of there's nothing you need to do and nowhere you need to go.
Just noticing this breath moment by moment.
And for the rest of the meditation,
Just continuing to notice the breath,
The inhale and the exhale.
This natural rhythm of life living through you.
And at the sound of the bell,
Perhaps taking one long,
Slow breath together.
Breathing in and breathing out.
And as you open your eyes or lift your gaze,
Perhaps continuing to keep a little attention here on the body and the breath.
Thank you so much for starting your day with me this morning.
And I hope you all have a wonderful day.
