Welcome to your cushion.
Settle in,
Take a moment to acknowledge that you have arrived and for the next eight minutes or so there is nowhere to be,
Nothing to do but being here now.
Make your spine long,
Centering your head over your tailbone and then taking a breath in through your nose,
Awareness of your lungs filling and let this action bring suspension to your ribcage.
Subtly opening the chest up,
Breath in,
Suspense the ribcage over your pelvis and then let your shoulder blades relax,
Let them be held by the ribcage.
Notice your feet and soften the soles of your feet with your imagination,
Softening the muscles,
The connective tissues and then do the same thing with the palms of your hands.
Feet and hands soft,
Eyes soft in their eye socket.
Let the bridge of your nose widen,
Softening the four corners of your eyes.
Notice the region around your ears,
Softening the inside of your ears,
Your jaw and your tongue,
Letting the tongue rest in the floor of your mouth.
Feet,
Hands,
Eyes,
Ears,
Tongue Soft.
Bring your awareness to your breath.
Notice if it's easy to breathe or hard to breathe,
If your breath is shallow or deep,
If you're feeling the breath entering your body through the nostrils,
The rising and falling of your chest,
Maybe it is in the belly where you feel the breath the most.
As you breathe in and out through your nostrils,
Bringing the awareness of the breath to your left nostril,
As if with your mind you would be able to breathe in through the left nostril,
Breathe out through the left nostril and then inhale both,
Exhale both.
Now inhaling right side,
Exhaling right.
Inhaling both,
Exhale both.
Inhale left,
Exhale left.
Inhale both,
Exhale both.
Inhale right side,
Exhale right.
Inhale both,
Exhale both.
Check in your body,
Still soft.
Feet,
Hands,
Eyes,
Ears,
Tongue,
Pelvic floor.
Keeping the awareness of your breath.
Breathing in and breathing out.
Notice the slight pause at the end of the exhale.
The spaciousness,
The vastness,
The nothingness,
Aware of your inhale and exhale and aware of this vast space.
A space where everything comes from.
A space full of potentiality.
A space where everything returns.
Awareness of your body.
Awareness of your breath.
Awareness of the space.
Drawing in the last couple breaths from this space.
Preparing to close your meditation for today.
Awareness of the cushion underneath you,
The room around you,
The space,
Your body,
Your breath.
Take a deep breath in,
Long breath out.
Thank you for sitting with me today.
May your practice benefit you and all beings.
