Please find a comfortable seated position for your meditation practice.
When you're ready,
Close your eyes.
Notice your physical posture and see if you can lengthen your spine a little bit more.
Relax the shoulders to the sides of your body.
Just make sure you're really comfortable.
Use as many pillows or props or even sitting on a chair if that feels more comfortable to you.
You can place your hands,
Either palms facing up on your thighs or on your lap,
Your right hand inside of your left palm.
So when you have found a comfortable position and your shoulders are relaxed,
Your heart open,
Your jaw relaxed,
Your facial muscles relaxed,
Close your eyes if you haven't already.
Begin by bringing your attention to the tip of your nose as you breathe in and out through your nose.
Notice the level of your attention.
Does your attention feel very scattered today?
Do you feel more focused today?
Is it hard to bring your attention to your breath?
And just very gently,
Inviting your attention to gather and to come to focus on the natural breath.
Really begin to deepen that breath.
And your mind is bound to wander.
So when it does,
Very gently you just bring it back to the object of your meditation,
Your breath.
Now move your awareness down into your belly.
Notice if there's any constriction in your belly.
If your abdominal muscles are contracted at all,
Just soften.
And begin to welcome your breath down deep into your belly.
Now feeling how this breath has weight and is helping you anchor yourself into your physical body.
Coming from the thinking mind down into the body,
Feeling more embodied and less in your mind.
Now let the breath go,
Allow the body to find its own natural rhythm to breathe.
Give yourself a little time.
Finding your perfect rhythm to breathe.
Your awareness is still down in your belly.
The breath is natural.
And the belly is naturally and gently moving with breath.
Notice the sounds in your environment.
Notice the sounds that are closest to you.
Without judging the sound,
If you like it or not.
Just observing the sounds as they are.
And notice the sounds that are further away.
Notice yourself in the present moment.
Your breath is natural.
Sounds happening all around you.
Welcoming this moment exactly as it is.
Letting go of any need for this moment to be different than what it is right now.
Recognizing the moment exactly as it is.
Being present with everything as it is.
Knowledge your emotions in this moment.
Without labeling your emotions or anything of the present moment.
No labels at all.
No good or bad.
Just welcoming everything as it is.
Opening your heart so wide that it accepts everything as it is.
Softening into this present moment.
Allow your awareness to rest on the gentle breath.
The gentle movement of your belly with a natural breath.
And as your attention drifts into your thoughts,
As soon as you notice.
When you notice,
Slowly and gently inviting yourself back to the breath.
Slowly and gently inviting yourself back to the breath.
The natural breath.
Nothing to do.
Just inviting your attention to rest on the breath.
So I'll be silent for a little bit.
As you offer your attention to the present moment as it is.
So I'll be silent for a little bit.
As you offer your attention to the present moment as it is.
You you you you you you you you you you you now begin to deepen your breath again and find an intention for your day plant it in your heart and when you feel ready,
Gently open the eyes have a wonderful day
