We begin this meditation by sitting comfortably.
Find a position where you feel supported by the ground either sat cross-legged or sat on a chair.
You can also do this meditation lying down if you wish.
Find a position where you can feel relaxed and where you can release.
Release tension,
Releasing the arms,
The legs.
And if you're sat cross-legged on the floor or either sat on a chair,
Try making sure the head is over the heart and the heart is over the pelvis with the spine long.
Taking your time to find your seat,
Your position for today's practice.
Once you feel grounded and supported,
Release any connection to past or future.
Release any plans,
Any connections to the past,
To the future.
Simply be here now.
Nothing else to do but be.
And releasing the eyes,
Allowing the eyes to close.
As we draw our attention to the breath,
Releasing,
Relaxing the body,
Begin to follow the in-breath and follow the out-breath.
Smooth inhalation,
Long exhalation.
No need to change the breath,
Just simply following the natural rhythm of the breath as you focus on the inhale and focus on the exhale.
Notice the effects the breath has on the body as you inhale,
Notice the expansion and where the breath is felt.
Same on the exhalation,
Notice the contraction,
Which body parts move and how the breath manipulates the body.
Simply reside in this space of following the breath on the inhalation and on the exhalation.
When we begin to notice the breath,
We come to the present moment.
And releasing the breath now,
Allow the natural flow of breath to resume.
Notice any residue effects of watching the breath.
Perhaps the breath has become slightly long,
Slightly deeper.
Now bring an uplifting or neutral image to mind.
There is no right or wrong with this exercise.
Simply allow an image to naturally arise.
Allow this image to organically present itself in the mind's eye.
Maybe an image of a flower,
Sunrise,
A waterfall.
A place deeply connected to yourself.
Not thinking too much about the image,
Just simply allow whatever comes to mind to arise.
Allow this image to be the focus of your awareness.
Rest here.
Thoughts may rise,
Feelings can surface.
Let this be.
Without attachment,
Thoughts and emotions simply drifting by.
Not trying to resist any thoughts,
Just simply noticing them as they arise.
If they are not connected to the image you have brought to mind,
Allow them to pass by.
If they are connected,
Be with them,
Notice them.
Then let them go.
You Remain in this subtle awareness,
Free from judgments,
Resting in this space.
No tension,
No strain.
Bringing the mind to a single point of focus,
To your uplifting or neutral object.
Delve deeper into the image and be with what arises.
Relax.
You you Taking a deeper inhalation now.
Release the breath.
Release the image.
Release.
Simply be in this space.
Now becoming aware of the space around you,
Your connection to the floor.
And slowly,
Very slowly opening your eyes.
Staying centered as you adjust to the environment with eyes open.
Concluding the meditation here,
But taking the space and peace you've developed within you into the rest of your day.
Thank you for taking the time to practice for yourself and for the benefit of others.
Namaste.
You
