Welcome to today's meditation on stillness with a breathing technique just finding a comfortable position,
Settling in,
In your space finding a position where you can stay for a few minutes keeping your spine straight and your chin slightly tucked in bringing your awareness to the sounds around you maybe in the room with you or even on your body is there anything that you can hear?
Or maybe hearing something outside of the room someone else in the room next door bringing your awareness to your sense of touch and how your body is touching the surface you're on whether you're seated or lying down noticing every point of contact with that surface maybe for your back,
Your hips,
The back of your legs your knees,
Your shins,
Your feet,
Your arms anything that is touching that surface right now feeling your weight drop into that surface becoming heavy and heavy letting your shoulders drop down feeling supported and creating that space just for you for today's meditation noticing your breathing,
Just a natural rhythm noticing as the air comes in and out of your nose as the air comes in,
Noticing the temperature maybe it's cold and maybe it's warm when it's coming out on the exhale as you breathe in,
Noticing the air going through your nose the back of your throat,
Your chest and your belly letting your belly rise with the flow of air noticing how the belly comes back down as the air coming out coming through the belly,
Then the chest then the back of the throat and now through the nose every time the mind wanders you can come back to your breath noticing the ins and outs the sensation that it's providing to your body just coming back to the breath a little bit now with your natural rhythm of your breath bringing your awareness to that moment just in between the exhale and the inhale the moment the breath turns and the same between the exhale the inhale to the exhale just that split second when nothing happens in through the nose and out finding just that right moment of stillness at the end of your exhale and the beginning of your inhale then again at the end of your inhale and the beginning of your exhale keeping the natural flow of your breath noticing how the breath comes and goes in those tiny moments of silence and rest just in between maybe you can feel your heartbeat just at that split second when the breath turns and feeling your body dropping in even deeper into the surface you're on surrendering to that breath letting it be there for you and support you and trusting that you're leaving through your breath bringing your awareness back to yourself to the noises around you,
On your body what can you hear?
Noticing your weight on your surface are you dropping even deeper than the beginning of the practice?
And that sense of touch with your cushion or your mat or whatever surface you're on at the moment in your space noticing the natural flow of your breath just a little longer before closing that practice coming in through the nose and out through your mouth and in through your nose and out through your mouth one last one in through your nose and out through your mouth just taking a moment to thank yourself for coming and practice here coming in your space,
Finding yourself and just sitting with yourself for a few minutes keeping that practice with you during the day
