A meditation for any time.
Find a comfortable seated position either seated in a chair with legs uncrossed and your feet flat on the floor or come to a comfortable cross-legged position seated on the floor perhaps on a blanket or pillow or cushion.
Use whatever you need to get comfortable and to feel at ease in your body.
Once you've found your comfortable seated position allow your hands to rest in your lap where the palms can be face up resting on your thighs.
There's no fully right or wrong way to meditate.
The important thing is simply to take the time and to also keep a long and tall spine.
And once you've found your comfortable seated position gently guide your attention your awareness to your breath.
Taking notice of the air breathing in through your nose as you inhale and feel the air breeze out as you exhale.
Take notice of your breath then if it seems like it may be a little fast or force let that go and just give yourself permission to take a slow breath to be at ease in your body and to feel the effects of this practice.
Continue to slowly breathe through the nose and out through the nose.
When you inhale fully feel the ribs and the belly expand and as you exhale feel those same areas soften.
Awareness remains on the breath as you let go of any thoughts or distractions such as sounds from outside or the humming of a refrigerator.
You may notice those sounds but then guide your attention back to your breath.
Feeling your tongue resting gently in your mouth all the muscles in your face relax.
Lips are soft.
Tap this easy.
Awareness on your breath.
This is a meditation for any time because your breath is always with you.
If your mind starts to wander that's okay.
Meditation is a practice.
Just use that noticing of that distraction as a reminder to bring your attention back to the breath.
Continue to sit watching yourself breathe.
Onion,
Last verses.
If you notice a discomfort in the body,
Take care of yourself by moving or making any adjustment that you may need to make and then settle back in and watch the breath.
Sometimes those feelings of wanting to squirm or discomfort are just our minds way of tricking us or pulling us out of that place of stillness.
But again we practice coming back to the breath.
So,
If you notice a discomfort in the body,
Take care of yourself by moving or making any adjustment that you may need to make and then settle back in and watch the breath.
Gently begin to wiggle your fingers slowly,
Perhaps wiggle your toes.
Maybe tilt the head to one side and then the other.
Open the eyes if they're not already.
Take another slow deep inhale through your nose and exhale through your nose.
Gently bringing your awareness back into the room and your surroundings.
That completes our meditation for today.
Again this is an anytime meditation.
To use any time you want to come back to yourself,
Back to your center,
Back to stillness.
To slow down time by simply being present in this moment.
You have your breath and you have a seat and that's all you need.
