Welcome to this remind meditation.
Thank you for being here and welcome to your daily practice.
Today we are going to do a simple meditation,
Simple breath work and sit and practice being in the present moment.
So I invite you to find a comfortable seat,
One that feels sustainable,
Like you don't need to wriggle around,
You don't need to change your position.
Set yourself up now.
Once you've found that seat,
Something that is alert yet awake,
I invite you to close down the eyes.
Beginning to settle into the body,
Beginning to find your natural inhale and exhale.
On the next inhale,
I invite you to bring that breath into the diaphragm.
So inhaling through the nose and filling the diaphragm,
Feeling the stomach expand.
And when you exhale,
Feeling a contraction,
Pulling that diaphragm in,
Pulling it in,
Pulling in the belly and squeezing the breath out.
Inhaling to fill the diaphragm.
Breathing out,
Letting go,
Exhaling,
Feeling the diaphragm contract.
One more breath like this,
Inhaling to fill the lungs,
Fill the space in the belly.
Exhaling,
Letting go.
And we're going to do a few extended exhale breaths.
So as you breathe in,
Inhaling for four seconds,
In two,
Three,
Four,
Exhaling out for six seconds,
Two,
Three,
Four,
Five,
Six.
Great.
Inhaling two,
Three,
Four,
Exhaling for six,
Two,
Three,
Four,
Five,
Six.
Inhaling again for four,
Exhaling,
Letting go for six,
Three,
Four,
Five,
Six.
Inhaling,
Filling the lungs,
For the top,
Letting go,
Two,
Three,
Four,
Five,
Six.
And if you now want to guide yourselves on a couple rounds of this breath,
Counting in your own mind,
Guiding your own breath,
Slow and controlled.
Beautiful.
Final round of this breath now.
Letting go and returning to your natural and gentle in and out through the nose.
No controlling the breath.
Simply witnessing it to flow in and flow out gently.
As we begin to slow down,
We can begin to bring awareness to parts of the body,
To parts of this present moment,
Such as the breath,
The body,
The mind,
To parts of this present moment,
Such as the breath,
Such as the body and the sounds.
So I invite you to bring your full awareness to the space of the forehead,
Of the brow,
Of the brow,
Softening and melting the muscles in the forehead and the scalp,
Softening the muscles around the eyes,
The muscles behind the eyes,
Letting the temples relax,
The cheeks,
The cheeks,
The ears softening,
Allowing the jaw to drop slightly open and let the tongue drop off the roof of the mouth,
Relaxing the tongue,
Relaxing the lips,
Softening the chin,
Softening the neck,
The throat,
Feeling the face and the neck relaxed.
And you may be able to notice the sensations of the breath as it enters your nose,
Noticing the temperature,
Cool air on the inhale,
The warm air on the exhale.
Maybe you can notice the subtle tingling,
Movement of the micro hairs in the nose as you breathe.
And with your next exhale,
Bringing a softening sensation to the shoulders,
Letting them fall away from the ears,
Feeling the shoulders soften again and again.
Every exhale helping us to let go of a little bit more tension in the shoulders,
Noticing the length and weight of the arms as they lay heavy,
Resting where they rest,
Touching other parts of the body.
And I invite you to bring your full awareness to the hands,
Can you soften the hands,
Relax the hands and again soften one more time.
Beginning to notice the tingling sensations in the hands,
The subtle pulsing vibration,
Allowing the hands to be just as they are,
Alive and present.
Noticing the sensations in the thumbs,
In the pointer finger,
Middle finger,
Ring finger,
And the pinky.
Noticing the space between the fingers,
Being present with the hands,
If the mind has wandered,
It's totally normal.
You can start again in any moment,
What do your hands feel like?
Simply witness them,
No judgment,
No story,
Just feeling the hands.
And returning back again and again,
Every time we get distracted,
Turning to the body,
Returning to the breath,
And again,
Returning to this moment,
This is our practice,
This is our returning home,
Over and over again.
And now,
This is our returning home,
Over and over again.
I inhale,
I am aware of my in-breath,
I exhale,
I am aware of my out-breath.
There is nowhere else to go,
There is nothing else to do,
But be here in practice,
In this moment.
This is your time,
You have permission to relax and soften,
You have permission to feel your body,
You have permission to do nothing else but breathe.
It is somewhat a sensation of rest when we find this present moment,
And so quickly can we be taken away,
My mind wandering into the future,
Wandering into the past,
It's totally normal.
And it takes an awareness and a consciousness to guide yourself back.
I invite you now to come back.
Inhaling,
I am aware of my in-breath,
Exhaling,
I am aware of my out-breath.
Rerelaxing the micro-muscles around the eyes,
Softening the jaw,
Where are you now?
Beginning again in any moment,
Redirecting your attention,
You notice your thinking,
Simply in this moment,
You notice your thinking,
Simply notice,
Thinking,
Thinking,
Come back,
Reopening,
Deepening the breath and coming back to your next inhale.
And I invite you to bring a slight smile to the corners of the lips,
A slight smile to the corners of the eyes,
And imagining a smile filling the chest,
Drawing the line of a smile across the chest and evoking a sense of gladness here.
And I invite you to bring a hand to somewhere that feels caring on the body,
Maybe the heart,
The stomach,
Wherever feels caring and bringing forward what you are grateful for today.
Thank you for and beginning to deepen the breath,
Letting go of the hand and we will close our meditation today with three deep breaths together,
Inhaling,
Filling the lungs,
Sighing out,
Letting go,
Two more breaths like this,
Sighing out,
Letting go,
Two more breaths like this,
Inhaling,
Letting go,
Final breath here,
Letting go,
May all beings find a true and natural peace,
May all beings be free,
Thank you for practicing with me today,
See you next time.
