Sitting very comfortably on a chair or on a cushion on the floor,
Close your eyes and keep your spine nice and straight.
Shoulders back and start to connect to your normal natural breath.
Watch your breath rise and watch your breath fall.
Watch your breath rise and watch your breath fall.
Watch your breath rise and watch your breath fall.
Really allow your whole body to be very relaxed.
And anytime you notice that the mind is drifting,
Come back to your stomach,
Come back to your normal natural breath.
Keeping your attention inwards,
Notice the sense of calm of what you are,
The eternal self that is you.
As you keep your attention on your stomach,
You might hear some sounds around you.
And as these sounds are there,
Yet they are not you,
As you start to recognize this inner space,
With your breath nice and steady,
Drop any thought patterns in the mind.
Melt into yourself,
Watching your stomach rise and watching your stomach fall.
As your mind starts drifting away from you,
Come back again,
Just following the natural rhythm of your own breath.
Nothing to do and nowhere to be.
You are just staying here as you are.
As we start to move out of this meditation,
Take a very deep breath in and a very deep breath out.
Take another deep breath in and a deep breath out.
One more deep breath in and a deep breath out.
Very slowly,
You can place your hands into a prayer position in front of your heart.
Take a moment to just acknowledge yourself,
To thank yourself for giving yourself this opportunity and to set an intention for the rest of your day.
Trying to keep this intention that you've set in your heart as you move about your day today and keeping the sense of stillness inside as everything is happening outside just happens.
Take another deep breath in and another deep breath out.
Om Shanti Shanti Shanti Namaste.
