This will be a 15 minute meditation with periods of silence and minimal guidance.
We will start by seating comfortably in a chair or on a cushion with a straight back,
Straight neck but not rigid,
And begin by taking a nice slow breath in through your nose and gently letting it out through your mouth.
Another nice slow breath in through your nose,
Gently letting it out through your mouth.
And one more slow breath in through your nose.
And as you let this breath out through your mouth let any tightness or tension you sense in your body release and soften.
Let your eyes gently close or softly gaze ahead.
Let your breathing settle into its natural rhythm and focus your attention inward to the sensations of your breathing.
As you follow your breathing all the way into its natural completion notice where you sense your breathing the strongest.
As you follow your breathing all the way out to its natural completion notice where you sense that the strongest.
It could be the same,
It could be different,
Just notice there's no need to make any changes.
Following your in breath all the way in and following your out breath all the way out.
Letting the sounds of the chime help keep you in the present moment.
And as thoughts arise observe them without being pulled into them without participating.
And let them drift away like a cloud in the sky and just gently guide your focus back to the sensations of your breathing.
As you follow your in breath all the way in and you follow your out breath all the way out.
Noticing that spot where you sense your breathing the strongest and making that the center of your attention.
Observing your thoughts without participating and then let them drift away like a leaf on a stream in the autumn.
Again letting the sound of the chime help keep you in the present moment.
Following your in breath all the way into its natural completion and following your out breath all the way out to its natural completion.
Noticing all of the sensations of your in breath and your out breath.
Following the changes that occur as you breathe in and the changes that occur as you breathe out.
Perhaps noticing new sensations on the in breath where the out breath.
And as thoughts come up which they will do let them drift away like a cloud in the sky and gently guide your focus back to your breathing.
Letting the sounds of the chime help keep you in the present moment.
Acknowledging your thoughts as they arise,
Labeling them if you choose,
Observing them and then letting them drift away.
Gently guiding your focus back to the sensations of your breathing.
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Noticing the in-breath,
Noticing the out-breath.
Following the air as it travels in,
Fills your lungs.
And following the air as it travels out,
As your lungs,
Your chest,
And your belly soften.
Tuning in to the full sensations of your breathing.
Letting the sounds of the chime help keep you in the present moment.
I invite you now to begin to sense the space that surrounds you.
Perhaps noticing the gentle pull of gravity as it binds you to the surface you're on.
Letting any sounds coming into your space just gently wash over you,
Without being pulled into them.
Noticing the energy that surrounds you in the space.
Noticing your feet and where they're making contact with the surface beneath them.
Noticing your hands and where they're resting.
Noticing your shoulders,
Letting them pull down and away from your ears.
Gently bringing your attention to the sensations in your body.
Letting any sounds in your space gently wash over you.
And when you hear the next set of chimes,
At your own pace,
At your own timing,
Let your eyes gently open.
Chime Thank you for participating in this 15 minute meditation.
Namaste.
