Begin by finding a nice comfortable seat.
Sit up nice and tall with your spine straight.
Relax your shoulders and your arms.
Allow your body to relax while keeping your mind alert.
Take a deep breath in through your nose and exhale fully.
Again,
Breathe in and as you exhale gently close your eyes.
Continue to bring your awareness to the rhythm of your breath,
Noticing the natural inhalation and exhalation.
There's no need to change the breath.
Just allow it to be as it is.
Begin to sense that each time you exhale,
You're able to soften your body.
You're able to relax a little bit more.
From this relaxed effort,
Bring your awareness up to the space between your eyebrows,
The center of the forehead.
Begin to feel the gentle pulsation of awareness here.
Just simply noticing the sensation without trying to force or visualize anything.
Resting your awareness right there,
Center of the forehead as you breathe.
The breath remains completely effortless.
The body remains relaxed.
As you sit here in stillness,
Allow any thoughts that arise to simply pass.
No need to try to follow the thoughts or push them away.
Just instead,
Let them drift by like clouds in the sky.
Keep bringing your attention inward,
Feeling the flow of awareness residing within you.
And beneath the surface of your thoughts or any sensations,
Begin to sense a stillness deep within you.
This is a stillness that's always present.
This stillness is your true nature.
Continue to breathe with the awareness of this stillness.
As your mind continues to settle,
Gently shift your focus down to the heart center.
And start to become aware of the peaceful and very peaceful moments that are happening here.
And start to become aware of the peaceful and very expansive nature of the space within your heart.
Keep breathing into this space.
Allow yourself to be in the presence of your heart center.
Noticing again the natural rhythm of your breath,
Feeling the breath moving in and out.
So you've created this wonderful container of nourishment.
You're able to sit,
Be relaxed,
A nice smooth and even breath.
If thoughts arise again,
Just allow them to pass by like clouds passing in the sky.
Bring your awareness now to the crown center,
The very top of your head.
And without visualizing any kind of image,
Begin to sense a stillness.
And without visualizing any kind of image,
Begin to sense a subtle connection from your crown center into the vastness of the entire universe.
Remain open here,
Allowing this awareness to expand naturally without any force.
Continue to sit in silence,
Fully aware,
Fully present,
Resting in the space of this infinite connection.
When you feel ready to come out of meditation,
Bring your attention back to your breath.
Notice the gentle flow.
Become aware once again of the sensations in your body,
The surface beneath you,
And the space around you.
And invite some small movements in your body,
Shoulders,
Arms,
Hands.
If you'd like,
You can bring your hands together at heart center,
Gently bowing your head and closing out your practice in a way that feels good,
Something that feels meaningful for you.
From there,
You can rub your palms together,
Warm up the hands.
And you can place your warm hands over your eyes.
If you're ready,
You can open your eyes and release your hands.
Namaste.
