And we find a comfortable posture where we're sitting.
And let's begin with three deep cleansing breaths.
Breathing through your nose and breathing out through your mouth.
Allowing the outbreath to be the release of any tension or tightness in your body.
Allowing your body to relax.
As a relaxed body brings about a calm and peaceful mind.
And so we start by feeling the sense of grounding as we sit on a cushion.
And then finding our breath.
And then finding our regular rhythm of our breath.
And then please scan our body for any feeling of tightness.
And putting your hands on your lap or on your knees.
Just feeling that physical support as you sit.
Your shoulders down,
Your neck slightly bent but relaxed.
Straight but not stiff.
Letting your awareness rise up to the crown of your head.
Relaxing your forehead.
Visually letting go of the creases in your forehead or the lines between your brows.
Just gently being a soft and gentle expression in your face.
Relaxing the muscles around your eyes and releasing the tightness in your jaw.
Finding your breath,
You make a deep out breath.
Once again feeling that big sense of relief.
Letting go of any activities or all activities of the mind.
For now focusing in your breath.
Breathing in and breathe out,
Allowing or feeling that body expanding as you breathe in.
Bringing your energy down,
Allowing your awareness to subside.
Finding that peacefulness within.
Becoming mindful of your breath.
Following the sensations of your body as you breathe.
The gentle movement of your chest.
The movement of your belly.
As it expands when you breathe in and contracts when you breathe out.
Perhaps noticing the cool air as you breathe in.
The air transformed into warm air as you breathe out.
And as you follow your breath,
You know that when you're breathing in,
You know you're breathing in and when you breathe out,
You know you're breathing out.
Making the breath the touch point of your awareness.
Breathing in and breathing out.
Also noticing that your next breath after your last could be different.
Sometimes in the deep,
Quiet silence of your meditation,
You even hear your breath.
You're breathing.
Allowing your breath to help you stay in the present moment.
And you should become keenly aware of your mind and body.
Allowing your mind to recognize the thoughts when they come in.
Not engaging with them.
Allowing them to come and go.
Knowing that because we create our own thoughts.
We can let them in or out.
And so we rest in the stillness of this silence.
Completely aware of our bodies and our minds.
Enjoying the peacefulness of just sitting,
Watching our breath,
Observing our mind and the movements of the mind.
And so when we breathe,
We know we're breathing in.
And when we breathe out,
We know we're breathing out.
Allowing our breath to be in the stillness of the mind.
Allowing yourself to be free by letting go of thoughts about the past.
Allowing anticipation of the future.
Just staying in the present moment,
Watching your breath,
Watching the movements of your mind.
Allowing any residual tension in your body to just keep being released.
Your body completely relaxed,
Your mind calm and at ease,
Free of thoughts.
Allowing you to be free by letting go of thoughts about the past.
Allowing you to be free by letting go of thoughts about the past.
Allowing you to be free by letting go of thoughts about the past.
Allowing you to be free by letting go of thoughts about the past.
