Hello and welcome.
Find yourself a comfortable seated position and balance your weight from side to side,
Front to back.
Allow your spine to grow tall.
Relax your shoulders back and down.
Feel supported by the chair,
The mat,
The cushion,
Or the bed beneath you.
Feel supported by the earth.
Relax your jaw.
Release your tongue away from the roof of your mouth.
Soften your forehead.
Relax your face.
Let any expression melt away from your face.
You are completely neutral.
Take a deep breath in and a full breath out.
If it's comfortable,
Close your eyes and allow your eyes to roll back and up to focus on your third eye point right between your eyebrows.
Or if you'd rather,
You can fix your gaze on the flame of a candle or a small simple object like a crystal or a rock.
Now what do you see?
If your eyes are closed,
What do you actually see there?
Not what you imagine or envision.
What do you actually see?
Maybe it's light.
Maybe it's dark.
There might be sparkles or static.
Whatever it is,
This is the space between.
This is the neutral space between thoughts and visions,
Between your inhale and your exhale.
No judgment.
This place is completely neutral.
This is the place that you will keep coming back to.
Breathe in.
Breathe out.
Notice your heartbeat.
Notice your breath.
Notice all the subtle sensations in your body.
Let your thoughts drift in and let them drift out.
Let your heartbeat.
Allow your lungs to fill up and empty.
Let your mind generate thoughts.
Your mind was designed to generate thoughts.
So there's no need to try to stop this,
Prevent it or push it away.
Let the thoughts drift in and just as easily let them drift out.
Inhale.
Exhale.
Continue to breathe.
As your mind eases deeper into relaxation,
The more subconscious thoughts will come in.
When this happens,
Simply notice and return to the space between.
Notice back to your third eye or to that place that you have fixed your gaze and return to neutral.
Breathe in.
Breathe out.
Continue this practice of experiencing thoughts without judging them or elaborating on them or getting carried away by them.
Continue gently returning.
Breathe in.
Breathe out.
Your meditation practice does not need to be perfect.
You've already started.
So now all you need to do is keep coming back,
Back to your breath and back to neutral.
Let go of any expectations of what your meditation practice will look like,
What your day will look like or what your life will look like.
Release all of that and just keep coming back to the present moment.
Inhale.
Exhale.
I invite you to stay here in this moment for as long as you'd like.
When you are ready to move,
Just do so slowly and gently and with love and compassion for yourself and others.
Know that you're doing so good.
Ensen sufficiency at the moment.
You
