Hello,
Thank you for joining me today for this brief seated meditation.
I wish us to explore the present moment through the sensations of the breath.
This might be a wonderful tool to calm a racing mind and ground us to the present moment and feel the embodiment of the breath,
The existence of us now.
I invite you to find your way to a comfortable seated pose.
You might choose to be seated on the floor.
You might prop something under your hips to bring ease for your hips and lower back.
Or you might choose to find your way to a kneeling pose or even sit in a chair.
Come to a place where you can soften your seat toward the earth.
Maybe you take a moment to feel your sit bones and what they are connecting to.
Maybe you wiggle your seat just a little bit,
Finding where you find the most ease.
And then stay in that placement of your hips,
Your seat,
Allowing the spine to grow tall over the hips,
Aiming to bring the shoulders over the hips,
Head over the shoulders,
Bringing your awareness to the sit bones and then guiding your awareness to the very crown of your head,
Allowing there to be space between those two points.
And between those two points,
I invite you to bring your awareness to the sensation of your breath today in your body.
What movement are you sensing with inhales and exhales?
Take a moment to listen,
Observe and sense the body breathing.
How are the qualities of your breath today?
If you were to describe your breath,
Would you describe it?
Does it feel tight?
Does it feel easy?
Soft?
Expansive?
Shallow?
Take a moment to identify what is present in your experience of now and then consider,
Is it comfortable to take just a little deeper inhales and exhales?
And maybe the answer is no.
If you need reassurance and a sense of safety,
Maybe you take one hand and place it over your heart space.
I invite you to guide your breath,
Your awareness to the backside of your body.
You might imagine a loved one placing their hands over your shoulder blades and you gently breathe to those hands.
And if that image doesn't work for you,
Bring your awareness to your shoulder blades.
You might even choose to move the shoulders just a little bit and then picture the body expanding on the backside of your lungs,
Aiming to keep your breaths soft,
Smooth,
Steady.
And when you feel ready,
Bring your awareness to the front of you.
If you had your hand over your heart space,
You can leave it there and maybe you guide another hand over your abdomen and gently breathe to your hands in the front.
Noticing the rise of the breath in your chest,
Allowing the belly to gently expand forward with your inhale.
Witnessing the body breathing under your hands,
Grounding into the present moment.
And now I invite you to bring your hands back to your lap,
However you would like,
And bring the awareness to the front and back at the same time.
Feeling the breath gently expand the space between your shoulder blades and gently move the front of your body or chest,
Your abdomen.
Take a moment to observe what is present in your inner landscape.
Do you notice the energy has shifted?
Maybe not.
I invite you to stay with your breath another few moments and when you are ready,
Gather your hands at the heart center however you would like and allow your gaze to turn down towards your heart light,
Heart's light.
And take a moment to honor yourself,
The embodiment of now in your body,
In your breath,
Trusting your heart's light as it guides you on your journey.
Thank you so much.
Be well.
