Welcome to this remind meditation.
Begin to find your seat,
Whatever feels comfortable for you,
So you are alert yet relaxed.
And when you are ready,
Beginning to close down the eyes and taking a deep breath in through the nose,
Out through the mouth.
Taking a long and extended exhale.
And as we exhale,
Noticing the shoulders dropping down away from the ears,
The body settling into the seat.
Inhaling and exhaling a long and slow breath.
Allowing these deep breaths to bring a sense of letting go,
A sense of relaxation into the body now as we begin our practice.
Connecting to the sensations of the breath.
Noticing the sensations of the inhale and the sensations of the exhale in the nostrils.
The cool air coming in and the warm air falling out.
Where else do you notice the breath in the body?
Maybe an expanding stomach,
Diaphragm,
Expanding chest,
Movement of the breath in the torso.
Being with that,
Allowing that to be as it is.
Just focusing on the breath.
Maybe you can become aware of the sound of your breath.
If it helps to constrict a little bit at the back of the throat as you inhale and exhale,
Creating the sound somewhat like the ocean.
Noticing this breath in our present moment.
Coming in and going out.
Expanding and contracting.
You may notice the inner landscape,
The mind wandering away into a thought form.
This is normal.
We use this as an opportunity to come home,
To being with our breath.
Practicing this attention,
This awareness on the inhale and the exhale.
Nothing else to do,
Nowhere else to go.
But be here for this practice,
This time.
Allowing everything to be as it is.
As the thoughts come in,
As they will naturally do so,
We watch them,
We notice them.
And we come back.
We open again to this present moment.
Sensations also being in this present moment.
We can notice in the body where we might be feeling some tension.
We invite our breath there.
Using our exhale,
We can let go a little bit more.
Beginning to bring the awareness to the space in the forehead.
Any tension in this brow area,
We let relax now.
Any tension in the micro muscles around the eyes softening.
The jaw becomes unhinged.
The tongue dropping off the roof of the mouth.
Feeling the whole face relaxed.
And in this relaxation,
You may become aware again of the sensations of breathing.
As we relax and as we soften,
We become more aware of these sensations.
We begin to allow life to be as it is.
In this moment,
Bringing that sense of relaxation now to the space of the neck,
Of the shoulders.
Feeling the shoulders drop even further from the ears towards the ground.
Feeling the energy or the sensations moving up and down the arms.
Maybe noticing where the hands meet another part of the body or meet each other.
Simply being here with your body in this moment.
Noticing the feelings in the body.
The subtle feelings of aliveness,
Tingling,
Vibration,
Heat,
Coolness,
Tense,
Flow.
Guiding your awareness now back up to the space of the chest.
The space around the heart.
Taking a deep breath into this place.
Letting go of any tension here.
Often a place that we can feel guarded.
Tightness.
We allow our chest to be as it is with any sensations there.
You can even say to yourself,
You belong here.
Or yes.
Allowing any sensations to be in the chest.
Taking the next breath into a softening stomach.
Letting the tummy fall out.
The next breath into an even softer stomach.
Scanning your awareness now over the hips.
Down the legs.
Noticing the weight of the legs.
Where the legs may meet the floor,
Meet the chair.
Coming to notice the feet,
The sensations in the feet.
Subtle tingling.
Maybe some numbness.
Whatever it is.
Noticing the sensations in the feet.
We begin to expand our awareness now to encompass the entire body.
Feeling our body as a field of sensation.
Tingling,
Vibrations.
Happening now.
Opening to this moment.
Allowing it all to be.
Noticing the breath as a constant.
Opening your awareness now to invite the sounds around you in.
Sounds moving through.
Ever-changing.
Just being aware if you are caught in a cloud of thinking.
Using this as an opportunity to come home.
To do a bicep curl to deepen the pathway back to the present moment.
Reopening to the feelings in the body.
To the breath.
To the sounds happening now.
Noticing the awareness in between the thoughts.
Opening to the moment in between the thoughts.
Awareness of this life right now.
Inviting a hand to somewhere that feels caring for you.
Maybe the heart or the stomach.
The other hand.
In this place of awareness,
Of calm,
Invite you to bring in some gratitude for yourself and for your life.
What are you grateful for?
I'm beginning to deepen the breath.
Together we will close this practice with three breaths in through the nose.
Keeping them calm and gentle.
Out through the nose.
Two more like this together.
Thank you for doing your mind training today.
For coming and sitting with me wherever you are.
See you soon.
