Find a comfortable seat either cross-legged with your bum on a cushion or seated in a chair with your feet flat on the floor.
Make sure you're upright,
Grounded and relaxed.
You can rest your eyes downward about six inches in front of you,
Unfocused or if you prefer you can keep them closed.
Take a deep breath in through your nose and then sigh it out through your mouth.
One more.
In and out.
Now breathe in and out through your nose,
Inhaling for a count of four and exhaling for a count of four.
In yoga,
This is called Samavritti,
Equal parts breathing.
Inhale two,
Three,
Four.
Exhale two,
Three,
Four.
Inhale two,
Three,
Four.
Exhale two,
Three,
Four.
Exhale two,
Three,
Four.
Exhale two,
Three,
Four.
Keep doing this with your own rhythm,
Inhaling for a count of four and exhaling for a count of four.
If your mind drifts,
Just notice it without judging,
Without judging your mind or yourself or your practice.
Then bring your attention back to your breath and continue.
Inhale two,
Three,
Four.
Exhale two,
Three,
Four.
Inhale two,
Three,
Four.
Exhale two,
Three,
Four.
Focus on the sensations of the breath moving in and out of your body.
Don't try to control your breath.
Just notice how it is right now.
Do not engage with any thoughts that come up.
Thoughts will come up,
But you don't have to follow them.
Let each out breath be a sigh of relief that you don't have to chase thoughts right now.
Let them come and let them disappear.
They are not you.
Focus on the sensations of the breath as it moves in and out.
You can continue to count.
One,
Two,
Three,
Four.
Out,
Two,
Three,
Four.
But if this becomes awkward,
You can drop the count and just focus on the sensations of your breath moving in and out of your body.
With each in breath,
Be vigilant and focused.
With each out breath,
Relax.
Inhale focus.
Exhale relax.
Inhale focus.
Exhale relax.
All the while paying attention to the sensations of your body as your breath moves in and out.
Don't worry if your attention wanders.
Just bring it back.
Return to awareness.
Focus and relax.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Exhale.
Inhale.
Exhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Focus and relax.
Now bring the attention back to your body as a whole and then your heart center in particular.
How do you feel?
Has it changed at all since the beginning of your practice?
Do you feel any different?
There's no right or wrong answer.
Just notice.
Just be aware.
Thank yourself for showing up today,
For showing up for yourself.
Take any beauty or presence or light that you found in your meditation today and bring it out with you into the world.
Let it touch everyone you see.
Now bring the attention back to your body as a whole and then your heart center in particular.
