Welcome.
I'll guide you through this meditation.
We'll practice ourselves in curiously observing everything that shows up,
Inside and out.
Take a seating position and find a posture that suits you.
Relaxed and comfortable,
Yet allowing you to stay present.
Take a deep conscious breath,
Really feeling the lungs expand on the in-breath and feeling your entire body soften on the out-breath.
Imagine releasing any unneeded tension,
Passing it through into the ground beneath.
And on the next out-breath,
Let your eyes close.
Allow the breath to return to its natural rhythm.
And anchor your attention to the movement of breath.
You are now the observer.
You find the breath fascinating.
You are a scientist and the breath is your object of observation,
Of research.
You might feel the tendency to want to control the breath.
That's normal.
See if you can gently soften that tendency,
Allowing the breath to breathe at its own pace.
Shifting from a state of doing,
Controlling,
To a state of being,
Awareness.
Being present with every breath.
You'll notice thoughts passing by.
You'll notice a temptation to engage with them.
Take note of the thoughts passing by,
Smile at them,
And simply come back to the rhythm of the breath,
To the air moving through you in every single moment.
Meditation is not about staying with the breath.
It's about returning,
Again and again,
In a very gentle,
Kind way.
Now count up to five or ten breaths without any judgment nor expectation.
Simply the commitment to return.
Where is your attention now?
Don't add any judgment,
Wherever it may be.
Take note of it and bring it back into this moment.
Notice how you feel.
Notice the breath.
Notice your body sitting here.
Visualize what you'll see when you'll open your eyes.
Gently open them and sit in silence for a couple more breaths,
Slowly making the transition from being to doing.
Start moving your toes,
Your fingertips,
Stretch out.
Thank yourself for taking this time and go about the rest of your day being fully present.
