Today we are going to start in a seated position.
So find a place on the mat or on the floor or on your bolster.
Legs crossed if that's available for you and most importantly a straight spine.
Sitting up tall with dignity,
With awareness,
With alertness.
And as you arrive in your position,
Start to connect with your breath.
And first of all just notice the quality of your breath right now.
What does it feel like?
Is it short?
Is it shallow?
Is it long?
Notice how your breath is right now.
And with intention,
Start to slow down your breathing.
And that could be as simple as counting your inhale for three counts.
A slight pause and then exhaling for four or five counts.
And just move with that breath.
The inhale and the exhale.
Don't focus on it too much.
Don't put too much pressure on doing it right.
Consider that you are doing it right.
Whatever it is,
However it looks,
However it shows up for you.
Notice your posture and if your back is hunched a little and straighten it up.
Sit with power.
Sit with alertness.
Meditation is not a passive practice.
This is not a time to sleep or to doze off.
This is a time to be completely aware and alert.
This is where we observe our thoughts and our breath without attachment.
We take a back seat and we become the observer noticing,
Noticing,
Noticing.
Resisting the urge to judge.
Just noticing.
As you breathe,
Notice if you can deepen your breath.
And allow yourself to enter that state of calm,
Alertness.
Calm,
Focused attention.
And just be with yourself wherever you are,
Whatever is going on in your life.
Just acknowledge and bring some acceptance into your current situation.
Life can be confusing.
We make mistakes.
We feel drained,
Guilty,
Resentful.
We don't get the job,
The relationship or the love that we need.
We find ourselves around toxic people.
Sometimes we are the toxic person.
And it's hard to just sit still and breathe when we are constantly on the run from ourselves.
Breathing in and breathing out.
Out of all the people in the world,
You deserve your love and forgiveness too.
Out of all the people in the world,
You deserve your love and forgiveness too.
Start with stillness.
Start with connection.
One conscious deep breath.
That's all meditation is.
One conscious deep breath.
You are doing it right.
You are doing it right.
Breathing in and breathing out.
On your next inhale,
Bring your awareness back into your body.
Back into that seated position that you are in.
And just scan your body and notice how it feels.
Notice any sensations that you are feeling.
Don't judge them.
Resist the urge.
Just be with them.
Notice.
Observe.
When it feels time for you,
You can gently open your eyes and come back to the space around you.
And you are ready to continue your day.
You are doing it right.
