Welcome to a sitting chair meditation.
We will use your senses in this meditation to bring about a calm and peaceful state.
If your mind wanders,
That's normal and you can still get the benefit of this meditation.
Just guide your mind back to my voice and continue with the practice.
A Sitting Chair Meditation.
Sitting in a chair with your legs hip-width apart and your feet planted on the floor.
Sitting up straight so that your head neck and spine are in alignment.
If you are feeling sleepy try sitting forward a bit so that your back does not touch the chair.
Relaxing your shoulders neck and face and if you like closing down the eyes.
Your hands can be relaxed resting your hands either face up or palms down on the lap.
Taking a deep breath breathing in through the nose and out through the mouth.
Taking another deep breath in and breathing out through the mouth and one more like that.
As you breathe out release any tension in your body bringing your attention to your breath.
Notice as you breathe in the air is slightly cooler and as you breathe out the air is slightly warmer.
Notice the point above your lip and beneath your nose as you breathe feel the air coming in and going out.
Bring your awareness to your sense of sound.
Begin to hear sounds that are close to you maybe the sound of your breath and then begin to hear sounds far away maybe outside your room outside the building or your house and then bring your awareness back to the sound of your breath.
Feel your feet planted on the floor.
Notice the pressure of your feet on the floor and maybe any textures either underneath your feet or coverings touching your feet.
Notice your body and how it sits against the chair.
Feel how your body is supported by the chair,
The pressure of your body resting on the seat and your back if it is touching the back of the seat.
Feel the weight of your hands resting on your lap.
Notice the temperature of the air against your hands and the warmth of your hands that are touching your body.
Bring your awareness to your sense of smell.
Notice if you can smell any sense around you and taking your awareness to your mouth and sense of taste.
You might notice any lingering flavors from the last thing you ate or drank and then bring your awareness back to your breath.
Notice how the breath feels in your body noticing the rise and fall of your chest and abdomen.
With each breath in you take in new energy and as you exhale releasing any old energy.
Begin to hear the sounds around you outside of the room,
Inside of the room.
Notice your body and its contact points with the chair and the floor feeling a deep sense of calm and relaxation.
Take this feeling with you through the rest of your day.
