Good morning and welcome.
Take a moment to settle into a comfortable position.
Sitting on a cushion,
On a chair or simply lying down.
Whatever allows you to be both alert and at ease.
Gently close your eyes.
Allow the mind to leave behind the outside world just for a little while.
Take a break from your worries,
Your responsibilities and everyday activities.
If your mind wanders,
It is absolutely normal.
The objective of meditation is not to be free of thought.
The objective is to gently,
Compassionately come back to the breath and the body.
Remember,
Be compassionate towards yourself.
We often find that to be extremely hard.
Now,
Let's begin together.
Begin by taking two or three long in and out breaths.
Inhale,
Exhale,
Inhale,
Exhale.
Feel the flow of air moving in.
Feel the flow of air moving out.
Each breath relaxing the body.
Each breath relaxing the mind.
Be with each and every breath.
Inhale,
Exhale.
Breathing in calm and peace.
Breathing out stress and worries.
Now,
Let's focus on one point of the body.
The center of the forehead.
The point between the eyebrows.
As you breathe in and breathe out,
Focus on this point.
This point is your anchor.
With every inhalation,
Be at the center of the forehead.
With every exhalation,
Be at the center of the forehead.
Let your mind settle here easily and calmly with every inhalation and exhalation.
Just stay with the breath.
Stay with the point between your eyebrows.
Inhale,
Exhale.
If you notice thoughts pulling you away,
That's okay.
Smile inwardly.
It's only human to have thoughts.
Gently,
Compassionately bring your attention back to the next breath.
Inhale,
Exhale.
Gently bring your attention to the point between your eyebrows.
Relax that part completely.
Relax.
We have a tendency to carry stress in our forehead.
With every inhalation and exhalation,
Just relax the forehead.
Breath after breath,
The mind becomes calmer,
Steadier.
With every inhalation,
Relax your forehead.
With every exhalation,
Relax your forehead.
Keep breathing in this way.
Inhale,
Exhale.
Gently take your attention to the point between your eyebrows.
Observe.
Is it tense or is it relaxed?
Breathe in,
Relaxing your forehead.
Breathe out,
Relaxing your forehead.
Now,
Let your awareness gently expand from the forehead to the whole body.
Imagine that the whole body is breathing and relaxing.
Gently take your attention to the crown of the head,
The top of the head.
And as you breathe in,
Relax the crown of the head.
Take your attention to your face,
Relaxing the face.
Inhale and relax your chest and your abdomen.
Relax your back.
With the next inhalation,
Relax your shoulders,
Your arms,
Fingers and fingertips.
Relax your legs,
Feet,
Sole of the feet and toes.
Your entire body is now relaxed.
Breath energy is flowing throughout you,
Easy,
Effortless.
The whole body is resting in breath.
The whole body is resting in stillness.
Just breathe normally and observe the stillness in the body.
Just for a few moments.
Before you end,
Take a moment to bless yourself and all living beings.
May I be peaceful.
May I be happy.
May I find joy in each moment.
Extend this feeling outwards to those around you,
Your friends,
Family,
All living beings.
May all living beings be peaceful.
May they be happy.
May they find joy in each moment.
You are now rooted in calmness and stillness.
Try to carry this inner steadiness and calmness with you into the rest of your day.
When you're ready,
Slowly open your eyes.
Thank you for allowing me to be part of your practice.
