Let's begin by finding a comfortable way to sit.
I invite you to sit in a manner that allows you to be upright but relaxed.
If you are sitting in a chair,
Allow your feet to rest on the ground.
If you are sitting on the floor,
See if you can feel where your sitting bones touch the pillow.
Either way,
Allow that area that is rooted to the ground to be a place of foundation.
Let's take a moment to make any adjustments and find a comfortable way to be in the body.
As we begin our meditation,
We begin with a check-in,
Just taking time to notice what's happening in the body right now.
And when we take time to notice,
We just notice.
No judging necessary.
Breathing normally,
I invite you to allow your eyes to either close or focus softly on the floor a couple of feet in front of you.
We begin by noticing the feet.
Feel where they are touching the floor.
Notice the ankles and the shins.
Moving up to the thighs,
Buttocks,
Groin,
And hips.
And still breathing normally,
Allow yourself to make any adjustment necessary to be comfortable in this moment.
Notice the lower back,
The abdominal cavity,
The diaphragm,
The root of your breathing.
Coming up to the shoulders,
Neck,
And jaw,
Allowing those areas to release ever so slightly.
First the shoulders,
Then the neck,
Then the jaw.
Allow yourself to notice any sensation you may have in your arms,
Hands,
Fingers.
And returning to the top of the neck around the back of the skull.
Feeling the muscles in the face and allowing all of those many muscles to let go.
And finally noticing the top of the head.
Without changing the way that you are breathing,
I invite you to turn your attention toward your breath as it enters and leaves the body.
What a blessing,
A gift is this breath.
Elohai nishama shana tata bi,
Tihora hi.
O Holy One,
The soul,
The breath that you have gifted me,
It is pure.
As we sit,
I invite you to continue to focus on this breath as it enters and exits without adjusting or fixing the way you are breathing.
Just notice.
As it enters,
Do you feel its coolness on the nostrils or the lips and tongue?
Allow yourself to notice what parts of the body your breath moves as it fills space within.
When your mind wanders,
Just notice that.
No judging.
And as you notice,
Turn the attention back to the breath.
This may happen many,
Many times and that's normal and natural.
Just know that every time your mind goes elsewhere,
The breath is there and you have permission to come back to the gift of its steady passage.
And as you notice,
Turn the attention back to the breath.
This may happen many,
Many times and that's normal and natural.
And as you notice,
Turn the attention back to the breath.
This may happen many,
Many times and that's normal and natural.
And as you notice,
Turn the attention back to the breath.
This may happen many,
Many times and that's normal and natural.
And as you notice,
Turn the attention back to the breath.
This may happen many,
Many times and that's normal and natural.
