The warrior.
Just getting comfortable seated upright in a chair and taking a few moments to get centered by putting your awareness on the feeling of your breath.
And as thoughts come in,
Honor them and move your awareness back to your breath.
And now I want you to visualize how a warrior would be sitting if he or she were in your body.
Dignified.
Alert.
Strong.
Silent.
Keeping your awareness focused on your breathing as the stomach expands on the in-breath and gently sinks back on the out-breath.
Just being aware of the present.
Time passes.
People come and go.
But your warrior spirit just sits.
Dignified.
Alert.
Strong.
Silent.
Aware.
With chaos all around,
The warrior just sits with his awareness on his breathing,
The rise and fall of the belly.
Centered.
Focused.
Relaxed.
Peaceful.
Aware.
And now as you sit here,
Expanding your awareness to include your breathing as it begins at the nostrils and passes down your throat and into your chest,
Causing the belly to rise.
And then as we exhale,
Following the breath back out.
And again,
As thoughts enter into your awareness,
Honoring them and bringing your awareness back to your breath.
Everybody wants the warrior to do something.
Get up.
Be like us.
Join the turmoil,
They cry.
But the warrior just sits.
Dignified.
Alert.
Strong.
Silent.
Aware.
Always in the present,
Always honoring her thoughts,
Letting them go and moving back to awareness,
Back to the experience of being alive.
Not living in the fiction of the mind.
Not living in the depression of the past or the worry of the future.
But living in the bliss of the present.
Not judging.
Just being.
Dignified.
Alert.
Strong.
Silent.
Aware.
And now let's expand our awareness to include our entire body,
Feeling our breath as it nourishes all our parts.
Honoring our thoughts as they enter,
Letting them go and moving back to awareness of our entire body.
Back to awareness of the present right here,
Right now.
If boredom or impatience surfaces,
Just letting them go and moving back to the awareness of our body.
Centered.
Focused.
Relaxed.
Peaceful.
Allowing the body to take care of itself as it has done for so long.
Allowing the body to heal itself.
Allowing the body to just be.
Without stress.
Without anger.
Without fear.
Only with peace.
Only with love.
Only with acceptance.
Acceptance of what is in the present.
Some days it rains.
Some days it's sunny.
In the winter,
Some days it snows.
But the warrior just sits.
Accepting things as they are.
Not trying to change things.
But just being aware.
Being alive.
Right here.
Right now.
And then as the meditation ends,
Just opening your eyes and moving back into your day as this peaceful warrior with awareness.
