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I'd like to invite you to adjust yourself so you're sitting in a way that feels both upright and balanced.
If there's any areas of obvious tension,
See if you can readjust yourself.
Begin by taking a full breath.
A long out breath.
Noticing the breath.
Allowing it to move your body as you inhale.
And as you exhale.
Notice where your breath is most prominent for you today.
And then also notice where else you can feel some movement and change as you breathe.
Can you notice your breathing in your back?
And the movements of the spine and the ribcage.
Allow your body to return to a relaxed,
Natural rhythm of breathing.
There's no need to do anything particular.
No need to control the breath.
We're just allowing it.
As you breathe in,
Imagine that your whole body is breathing in.
And as you breathe out,
Imagine your whole body is breathing out.
The whole body filling with breath as you breathe in.
The whole body releasing as you breathe out.
Whenever you notice your mind wandering,
Gently guide it back to your breathing.
There's no need to push other sensations or thoughts away.
Just gently bring the awareness of breathing into the foreground.
You can imagine it's like seeing a friend in a crowd of people.
You don't need to push everybody else away.
But you can keep your eye on your friend.
And move toward your friend.
For this meditation,
The breathing is the friend we're reaching out to.
Coming back to the feeling of the full body breathing.
Breathing.
And noticing perhaps how the breath naturally expands outward with each inhale.
And settles in with each exhale.
Expanding.
When you notice your mind has wandered,
Praise yourself for noticing.
And bring your attention back to your breathing.
Breathing.
Breathing in.
Breathing out.
Noticing the part of the breath where the inhale turns into an exhale.
And where the exhale turns into an inhale.
With your next exhale,
Allow your body to be still just for a moment.
Noticing the sensations that are alive in your body.
And then transitioning to the inhale.
Nowhere to go.
Nothing to do.
But breathe.
Breathing.
Breathing in.
Breathing out.
Breathing out.
And on your next inhale,
You can allow your eyes to open slowly.
Take a moment to gently move your body.
Perhaps wiggling your fingers and toes.
Rolling your shoulders and neck.
And your heels right now.
Do you notice any changes having done this meditation?
I invite you to carry some of this awareness with you as you move through your day.
Veryographical breathere «bell » you
