Settling in to your meditation posture,
Either sitting down on a cushion or sitting on a chair or lying down if you wish.
Taking a moment just to relax your body.
Letting your forehead relax,
Your cheeks relax.
Placing any tension in your jaw,
Letting everything just naturally fall to the earth.
And moving down to your shoulders,
Let go of any tension you've been carrying around throughout the day.
Just letting them fall to the ground.
And letting your belly fall outwards,
Allowing yourself to fully inhale and fully exhale.
Feeling your bum or your feet or your body as a whole connecting to the ground.
Really coming in to the present moment.
And take a moment to notice what it feels like being present in your body.
What does it feel like to relax your body?
Feeling all the tension and just letting it be.
We'll shift our focus now to the breath coming in and out of the body at the tip of the nostrils.
Feeling the cool air coming in and the warm air going out.
Just allowing yourself to breathe naturally.
If thoughts come into your head,
Which they will,
Just kindly notice them without judgment,
Without getting upset at yourself or losing focus.
Just notice the thoughts and then let them pass,
Returning your focus to the breath at the nostrils.
And when thoughts or emotions come in,
Restlessness or impatience,
Just let them come.
Come like waves without reacting to them.
Becoming aware of the patterns of our minds without judgment.
And then gently return your focus back on the breath and into the present moment.
Bringing Really focusing on the breath,
The feeling of the cool air and the warmer air.
Going out.
Creating space between our experience in the now and our thinking mind.
Again,
If you notice yourself planning or worrying or judging the experience,
Just kindly bring yourself back to the breath without reacting.
For this last minute,
Just take a moment to really connect to your body as a whole in the present moment,
Grounding yourself in stillness.
Finally,
You become EPIC,
And feel included in the quantum consciousness.
Wiggling your fingers and your toes and coming back into your room whenever you're ready.
