This is a practice meditation to help you get familiar with how it feels and how it sounds.
To begin,
Become physically still wherever you are,
Either lying,
Sitting,
Or standing.
Choose a posture where you'll be as comfortable as possible and lightly close your eyes.
Bring your awareness to whatever is going on for you right now.
Give the weight of your body up to gravity.
Allow your weight to sink into the points of contact between your body and the floor,
The chair,
Or the bed.
What sensations are there right now?
If you notice any tension or resistance towards painful or unpleasant sensations,
Gently turn towards them.
Accept them as best you can.
If you begin to tense up around the breath,
Then let go a little bit more with each out-breath.
Soften into gravity.
Notice any thoughts as they arise and pass through the mind.
See if you can let them come and go without having to identify with their content.
Observe them as if they were clouds in the sky.
Notice any feelings and emotions as they arise.
Can you let these come and go?
Include everything within your awareness with a kindly perspective.
Now,
Allow your awareness to gather around the experience of the breath deep in the body.
Drop your awareness inside the breath and feel the different sensations in front,
Back,
And sides of the torso.
Can you feel your awareness within the flow and the movement of the breath?
Use your breath to anchor your awareness in the present moment,
Breathing in the body,
Noticing each inhale and exhale again and again.
Each time you notice your mind has wandered,
Gently guide the mind back towards the breath deep in the body.
Now,
Gently expand your awareness to include the whole body.
Feel the weight and shape of the body as it sits,
Stands,
Or lies.
If you've got any pain or discomfort,
Make sure your awareness stays open.
Cultivate acceptance or acknowledgement for all of your experience.
Befriend it.
Use your breath to anchor your awareness in the present moment,
Breathing in the body.
Notice each inhale and exhale again and again.
Notice each inhale and exhale again.
You
