Welcome to today's meditation.
We are going to start seated as always.
You can be on your chair,
You can be on your blanket,
Just making sure that everything feels comfortable.
So whatever you choose,
Just making sure those two bony parts in your bottom,
Your sitting bones,
Are down onto the earth.
We're going to think about having a nice tall spine,
So getting that length up the spine all the way to the crown of the head.
If you want to,
You can tuck the chin a little or have the chin level with the floor and we're going to rest the hands wherever they're comfortable.
Now you can take a mudra,
A hand position,
If you want to you can join thumb and first finger together and have palms up or palms down or you have the option to lay your right hand onto your left and join the tips of your thumbs together.
However you are,
Just making sure there's a little bit of space between the body and the arms so that you're not squeezing anything in.
So deciding how you're going to be resting today,
We're going to allow for just everything to take a little wiggle,
Take a little settle down.
Just know that there's nothing you need to do for the next few moments other than just be here and then you can either gently lower the gaze down to the floor in front of you or allow your eyes to close.
I'd like you to just allow your breath to be completely natural.
Just allowing the inhale and the exhale to happen.
If we can,
Taking the breath in and out through the nose and just checking in with where our attention is right now.
I'd like you,
If you can,
To just let go of any sounds around you or outside of your building and just see if you can allow sounds that are closer by to just fade also.
And then bring your awareness to the tip of your nose,
Maybe bringing it to your nostrils and start to notice the sensation of your breath as it enters and exits your body.
Inhale and the exhale.
Stay in with that natural breath,
Allowing that to be your focus for your attention.
Allow any other thoughts that come to just be acknowledged but then let them become quieter.
So the only thing that we have the volume turned up on is that focus on the breath and the volume is turned down on any other thoughts and activity in the mind.
If you wish to use your mantra or a visualization then please do,
But today we're just gonna stay with that breath if you wish.
So stay in with that focus,
That sensation of the breath,
Maybe the gentle movement at the front of the body as you inhale and exhale.
And just letting everything else become quieter in the mind.
If you find things trying to distract you,
Just allow them to be acknowledged and then allow them to float away like little white fluffy clouds in an otherwise blue sky and bring your focus back to that natural inhale and exhale.
So stay in with that breath,
Allowing your focus to gently rest with the breath.
And just starting to notice if anything else is creeping in.
If it is,
Just allow it to quieten,
Know that it's not for now and bring your focus back to that natural breath.
Sensation at the nostrils as you inhale and exhale.
So stay in here with that breath for another few moments.
So so and knowing just sit in with the breath,
Having that total awareness,
The sensation of the breath,
Just allows everything else to fall away a little.
And now start to allow yourself to become aware of the path of the breath as you inhale and exhale,
Following it down into the body and back out on the exhale.
Become aware of any sensations.
What can your hands feel?
What's the temperature of the air on your skin?
Become aware of the connection with your sitting bones to the chair or the floor.
Maybe the soles of your feet and the floor.
Maybe your clothes in contact with your skin.
And now notice any sounds that are far away,
Maybe outside the building.
Now zone into sounds outside the room.
And now see if you can find the nearest sound.
Release that sound and start to allow your breath to deepen.
As you inhale and exhale,
Maybe taking a nice inhale through the nose and an exhale through the mouth.
We're going to release our hands,
Let our head bow down to the lap.
We're going to rub hands together in front of the chest to get some warmth into the palms.
And then we can gently allow the hands to cover the eyes.
Bring the head back up to a neutral position.
Allow the eyes to just gently bow down to the chest.
Allow the eyes to gently open and the fingers divide as we let that light come in nice and slowly.
Then we can rest the hands back down.
So our meditation stay is complete.
Thank you for joining me.
