Hey,
This is Ani and welcome to this meditation.
Begin by finding a comfortable seat where you can feel both your feet firmly rooted in the ground,
Where your spine can be upright but not overarched,
Allowing your shoulders to relax,
Hands on your lap or your thighs.
If you're lying down,
Allowing your head to be supported,
Letting your arms rest by your sides.
If you want to take a moment and just arrive by looking around the room,
Notice the colors,
The shapes,
The light.
Notice if there's any movement in the room and if it feels good,
Allow yourself to take some deep and expansive breaths in through the nose and audible exhales out the mouth.
And do a few of these at your own pace,
Allowing yourself to arrive and to settle.
And if you haven't already,
You can close your eyes or if you prefer,
You can keep them open with a soft downward gaze,
Focusing on one point in front of you.
Begin by noticing the quality of your breath,
Finding its own gentle rhythm,
Not forcing the breath,
Not wanting to change the breath,
Just observing how it is.
Where do you feel the breath?
Do you feel it in your belly,
Noticing the rise and fall?
Perhaps it's noticing the expansion and contraction of your chest or maybe it's around the upper lip and nostrils,
Feeling a slight sense of coolness with every inhale and a warmth with every exhale.
Perhaps you're noticing your whole body breathing,
Wherever you feel it the easiest,
Wherever it's the most pleasurable,
Let that be your anchor.
The anchor is the point of focus that we bring our mind to over and over again when we noticed that we have wandered off.
Breathing in,
Know that I'm breathing in,
Breathing out,
Know that I'm breathing out.
And with a soft and friendly attention,
You might get curious about your breath.
What's the quality of it?
Is it shallow or deep?
Is it rough or smooth?
Is it restricted or relaxed?
There is no right or wrong way,
Let your attention be relaxed and yet focused.
And if your mind has wandered,
Gently nudge it back to your anchor.
You may notice your breath change rhythm over time.
And if it's helpful,
You can quietly note the breath in as it's going in,
As it's going out,
In,
Out.
Breathing in,
Know that I'm breathing in,
Breathing out,
Know that I'm breathing out.
And if it's helpful,
You can count the breath,
One to ten,
And then begin again.
Practicing concentration and concentration builds calmness,
Releasing any sense of urgency and allowing yourself to just be this breath,
This breath.
And if you notice your mind thinking,
Planning,
Worrying,
Simply begin again,
Bringing a natural presence and a kindness to your breath with an awareness that is both wise and affectionate.
Notice your breath,
Breathing in,
Know that I'm breathing in,
Breathing out,
Know that I'm breathing out.
How are you relating to your breath?
Remember to be kind and curious,
Even extending a sense of generosity.
And coming to a close now,
Bringing your awareness back to the sounds around you.
Notice if there are any sensations in your hands or your feet.
Perhaps there's tingling,
Pulsing,
Temperature,
Warmth or coolness.
Allow every muscle in your face to relax,
Allow your shoulders to drop,
Feel the weight of your arms ground you,
Feel your seat in the chair,
Feel both your feet grounded on the earth.
And taking a moment to appreciate yourself for showing up today,
Noticing if you feel any difference than how you felt at the beginning of the meditation.
And when you're ready,
You can open your eyes.
