Turn your focus to the needs of your body now,
Allowing yourself to take a comfortable position and to be supported however you need,
Whether seated or laying down.
Gently allow your eyes to close,
Inviting your body to relax,
Become heavy,
And ground into the floor beneath you.
Letting go of your day and accepting the beauty in this moment of non-doing,
Quite the opposite of what we're used to doing through the rush of our day.
For the next few moments,
Allow yourself to explore the sounds,
Patterns,
And sensations of your breath.
Bringing your breath through your nose now,
As you breathe in and out.
What do you notice?
Feel the rising and falling of your chest with every inhale and exhale.
Allow your belly to expand and relax.
Guide your attention now to where in your body you feel your breath the most.
Is it your nose?
Throat?
Chest?
Heart?
Lungs?
Stomach?
Have focus there,
Allowing the breath to expand your body and to create ease,
Flow.
Following the breath in and out.
With simplicity and beauty,
Allow the breath to be just as it is,
Without conditions,
Without control.
Notice the beautiful space or pause between each breath.
That point where there's no rush to start the next cycle.
Where your body just is.
Thinking will start.
It is a habit.
Ask the brain to stop thinking is like asking the heart to stop beating.
Open your awareness to see each of these thoughts like a cloud in the sky that passes you by.
See it,
Acknowledge it,
And invite yourself lovingly back to your breath.
It doesn't matter how many times you get caught up in these thoughts or for how long.
Each time,
Beginning the practice again with one conscious breath.
Remember this is a practice and you are doing it right.
Being with your body and your breath for one whole inhale and one whole exhale.
That is the practice.
That is meditation.
If any physical sensations or pains arise,
That is where your practice begins.
See it,
Feel it,
Acknowledge it.
Even take a moment to question it.
What am I feeling?
Where is this coming from?
And then invite yourself back to the breath as you breathe in and out.
Follow your breath with expanded awareness and delicate attention.
And when your mind wanders,
Invite your whole self back to the breath.
Breathing in and out.
As this practice comes to completion.
Take one final breath here and set the intention to carry this feeling with you for the rest of the day.
And whenever you forget,
Just take a breath.
Gently allow your eyes to flutter open and bring some movement back into your body as you prepare to carry on with the rest of your day.
Thank you.
