Start by settling into a comfortable position and allow your eyes to close or keep them open with a softened gaze.
Begin by taking several long,
Slow,
Deep breaths,
Breathing in fully and exhaling fully.
Breathe in through your nose and out through your nose.
When we breathe this way,
We engage our parasympathetic nervous system,
Which signals to our brain and body that we're safe and can be at ease.
Allow your breath to find its own natural rhythm.
Bring your full attention to noticing each in-breath as it enters your nostrils,
Travels down to your lungs,
And causes your belly to expand.
Notice each out-breath as your belly contracts and air moves up through the lungs,
Back up through the nostrils.
Invite your full attention to flow with your breath.
Notice how the inhale is different from the exhale.
You may experience the air cool as it enters your nose and warm as you exhale.
Follow your breath as it travels all the way down to your feet.
Feeling your feet connected to the ground,
Notice the soles of your feet,
The top of your feet,
And all of your toes.
Follow your breath as it travels up through your ankles and into your shins and calves.
Noticing it as it circles up around your kneecaps and flows into your hips and settles into your sit bones.
Noticing where the sit bones connect to the surface beneath you.
Feeling yourself rooted and connected in the here and the now.
Following your breath as it travels up your spine,
Seeing if you can mentally touch each vertebrae as your attention moves from the small of your back to your mid-back and your upper back.
And when you get to your upper back,
Gently roll your shoulders away from your ears and feel yourself settle into the posture just a little deeper.
Bringing your awareness back to your abdomen,
Noticing the rise and the fall with each breath.
And following that awareness up into your chest.
And just noticing the expansive nature of the breath.
Maybe you become aware of the subtle beat of your heart.
Follow your breath as it travels into your arms.
The upper arms,
Elbows,
Forearms,
Wrists,
And hands.
The palm of your hands,
The top of your hands,
And all of your fingers.
Bringing your attention to your neck,
Face,
And head.
Just notice if you're holding any tension in this area.
Maybe you're squeezing your eyelids or clenching your teeth.
If so,
Notice what it feels like to let go.
And as you go more inward,
Begin to let go of noises around you.
If you're distracted by sounds in the room,
Simply notice them and then bring your attention back to your breath.
Simply breathe as you breathe,
Not striving to change anything about your breath.
Don't try to control your breath in any way.
Just observe and accept your experience in this moment without judgment.
Paying attention to each inhale and exhale.
If your mind wanders to thoughts,
Plans,
Or problems,
Simply notice your mind wandering.
Watch the thought as it enters your awareness as neutrally as possible.
Then practice letting go of the thought as if it were a leaf floating down a stream.
In your mind,
Place each thought that arises on a leaf and watch as it floats out of sight down the stream.
Then bring your attention back to your breath.
Your breath is an anchor you can return to over and over again when you become distracted by thoughts.
Notice when your mind has wandered.
Observe the type of thought that hooked or distracted you.
Remembering that noticing is the richest part of learning.
With this knowledge,
You can strengthen your ability to detach from thoughts and mindfully focus your awareness back on the qualities of your breath.
Practice coming home to the breath with your full attention.
Watching the gentle rise of your abdomen on the in-breath and relaxing,
Letting go on the out-breath.
Allow yourself to be completely with your breath as it flows in and out.
You might become distracted by pain or discomfort in the body or twitching or itching sensations that draw your attention away from the breath.
You may also notice feelings arising,
Perhaps sadness or happiness,
Frustration or contentment.
Acknowledge whatever comes up,
Including thoughts or stories about your experience.
Simply notice where your mind goes without judging it,
Pushing it away,
Clinging to it,
Or wishing it were different.
Then simply refocus your mind and guide your attention back to your breath.
Breathe in and breathe out.
Follow the air all the way in and all the way out.
Mindfully be present,
Moment by moment,
With your breath.
If your mind wanders away from your breath,
Just notice without judging it.
Be it a thought,
Emotion or sensation that hooks your attention.
Just gently guide your awareness back to your breathing.
And as we take a few moments here in silent meditation,
Remain with your breath as you notice what you notice,
Without judgment.
As this practice comes to an end,
Slowly allow your attention to expand.
As you become more aware of your entire body,
And then beyond your body to the room you're in.
And when you're ready,
Inviting movement back into your body,
Maybe wiggling your fingers and your toes,
Finding a stretch that feels good to you.
And then slowly blinking open your eyes.
Namaste.
