Start by finding a comfortable position.
You may find yourself drawn to lay down or to sit upright.
Regardless as to how you choose to land,
Make sure that you feel safe and held here,
Noticing the effect gravity has on the body.
And just begin to take a moment to notice that the breath is breathing itself.
No need to change your breath.
No need to alter it.
Just sensing that the breath is present.
Notice it as it arrives and as it leaves.
Slowly begin to deepen your breath.
And as you deepen your breath,
Connecting in to a perfect breath,
An inhale for five seconds,
And an exhale for five seconds.
Breathing in,
Two,
Three,
Four,
Five,
Out,
Two,
Three,
Four,
Five,
In.
Breathing in.
Taking two more self-guided rounds of perfect breath.
And as you finish your last exhale,
Let the breath fade into the background as you begin to scan your body from the inside.
Not looking for anything specific,
Simply just sensing.
Notice any sensations that are present right now.
You might notice a warmth or a coolness.
You might notice stillness,
Your pulse.
Know that right now,
There are no right or wrong sensations to have.
All you need to do is to simply notice what is present.
Know that whatever is present does not need to be fixed or changed,
And you might silently offer yourself an acknowledging word,
This is here right now.
And as you acknowledge what is present,
See if your breath naturally wants to meet you in these places.
You may notice emotion is present,
And if you feel any one particular emotion,
Can you also acknowledge where it might live within the body?
Maybe showing up as tightness,
As tingling,
Movement,
Or even a color.
Again,
You might not need to name what is being felt,
But just simply allowing them to be present,
Acknowledging them by means of feeling,
And if it feels safe,
See if the breath naturally wants to meet the emotion where it is.
Continuing to breathe,
Notice if just simply by being aware of sensation or emotion,
If anything has shifted,
Even the most subtle,
A change in temperature,
A change of openness,
A feeling of settling or expansion.
Begin to invite gentle movement into the body simply by wiggling fingers or toes,
Maybe open and close the jaw or roll the shoulders out.
Only offer that of which feels nourishing.
Taking one final breath,
Breathing in for 5,
4,
3,
2,
1,
Out,
5,
4,
3,
2,
1.
Feel into your entire body as one,
Breathing,
Sensing aliveness,
Welcoming yourself back when you feel ready,
Knowing that you can return home to your body by coming back to this meditation anytime you need to.
Namaste.
