Hello beautiful soul.
Please settle into a comfortable seated position.
The spine is tall.
Have the crown of your head over the base of the spine.
Allow the hands to just gently rest on your thighs.
Close your eyes.
Begin to move from the external world into the internal world.
Have the intention to cultivate peacefulness and to be anchored in this very present moment.
Take a few deep,
Smooth breaths.
In and out through the nose.
And with every exhale,
See if you can release any tension that may still be lingering in the body.
Maybe you feel the abdomen is tight.
See if you can release the abdomen.
Soften any weight that you may be carrying on your shoulders.
Release the corners of your mouth.
And soften your eyes.
So your whole body completely surrenders into the now.
Return to your natural breath.
In order to settle the mind and bring the mind into this present moment,
We'll begin to focus on the breath again.
But really become intimate with the breath.
So begin to watch the breath as though sitting in the seat of awareness.
Just observing the breath.
And watch how the inhale flows into the exhale.
And the exhale flows back into the inhale.
Notice if there are any pauses or jaggedness in the breath.
And see if you can bring some smoothness to these areas.
So the breath moves effortlessly.
Easefully.
If the mind begins to wander,
Just gently bring the mind back to the breath.
And allow the awareness of the breath to expand into the mind.
Allow the mind to really ride the wave of the breath that you watch your inhale from the beginning,
The middle,
And then to the end,
Or the top of the inhale.
And then you watch or observe as it moves and flows into the exhale.
And watching from the top of the exhale to the bottom of the exhale.
And then again as it flows back into the inhale.
As the mind effortlessly observes and is connected to the breath,
The breath starts to smooth out.
The mind starts to become quieter.
.
.
Eventually,
The mind and the breath become one.
.
.
Retain this sense of stillness,
This peacefulness.
And as this fragrance of the essence of this meditation lingers with you,
See if you can slowly keep that as you come back into the world.
Maybe you start to feel your body connected to the earth,
The ground again.
Lower your chin and gently open your eyes.
Allow the light to filter into the eyes,
Keeping your gaze low.
And slowly come back to the world.
.
