My name's Stephen Downey and you're very welcome to today's meditation.
As you go to your quiet space to sit or lie,
I'm going to encourage you to set an intention for today.
That could be just to make this the start of a new practice or set the intention to allow yourself to settle.
Coupled with a motivation.
This motivation is personal to you.
Why are you here?
What benefits do you get from sitting,
Becoming aware and listening to yourself?
That mind to settle.
Just think of all those benefits that come to your life as we take a long slow long deep breath in.
Just let it out.
So just listen to the natural rhythm of our breath.
The inhale to the nose down.
The gentle rise of the belly and out.
Allow our mind to settle.
We're just going to introduce a phrase.
I know I am breathing in on the in-breath.
I know I'm breathing out on the out-breath.
Just gently repeating that in your mind.
The rhythm of your breath.
Just feel that breath.
Just gently settling the mind.
Letting go of any thoughts.
Letting go of any distractions and coming back to the breath.
Back to my voice.
You may even feel your mind just gently settling.
Just like a snow globe.
All of that snow just gently settling to the bottom.
As we let go of that phrase.
Just focus on that out-breath.
And how naturally our body just relaxes when we breathe out.
Your shoulders may drop.
The tension may leave your jaw.
Your chest just gently falls.
And as the body relaxes into the seat or the cushion.
Notice how the mind relaxes into the body.
You rest here in this moment.
There's nothing to do and nowhere to go.
Fully aware of this moment.
Fully aware of our thoughts when they drift.
Acknowledging them and bringing them back.
Accepting where we are right now.
Resting here.
Each time again our mind wonders.
Just bring it back to the breath.
Back to the natural rhythm of our breath.
As it settles our mind.
Giving us this gentle moment today.
Maybe the start of a practice for you.
Maybe your daily routine.
But just realizing the difference this makes when you start your day.
Thanking yourself for giving you the gift of time.
Of space.
As we might gently come back into the room.
Just whittling on our toes and our hands.
Maybe taking a yawn and a stretch.
Thanking ourself for today.
As we come back into the moment and into our day.
Thank you.
Namaste.
