Find a comfortable seat or recline.
Do not have to sit cross-legged.
You can sit on your shins,
Elevate your pelvis,
Or you can lie down.
If you're seated,
Lengthen through the central axis.
That means get more vertical and upright through your spine and then close your eyes.
So the eyelids seal in an effort to take in the inner landscape and your lips softly meet each other and your breath deepens and you give the mind and the body permission to arrive.
You're seated or reclined shape and then you reclaim spaciousness simply with a mindful breath in and a mindful breath out.
If you feel like you're easing your way into the meditation,
You stay on that track.
If the mind seems to be a little bit unruly,
Then you can work with using the breath as a tool to feel the belly rise and fall or the ribs widen and soften.
Sometimes just simple statement,
I am breathing in,
I am breathing out,
Helps sharpen the aperture of your focus.
In this way you can become more single pointed with your attention.
As you awaken in the stillness and the breath is there to support you,
See if you can breathe in a way that allows you to be more present,
Less enticed by the stories in the mind.
Super sneaky looping of a story from the past or planning,
Planning something in the future.
You This seated or reclined practice yields a huge benefit if you are willing to stay.
Typically about now the shoulders round forward.
Occasionally you begin to fidget and this is where the training of the mind and the body becomes about discipline.
Follow your breath.
Believe in that point inside where it's quiet,
Where you feel your illuminated radiant self waiting to be heard.
And then in these final moments of this very brief meditation,
See if you can align yourself slightly more upright if you're seated and if you're reclined letting the points of contact of the floor support you.
The meditation practice always welcomes you.
Make time for it.
Two minutes,
Five minutes,
Seven minutes,
Nine minutes until you find you're craving the solace that happens in the stillness.
Hands come to your heart center in prayer.
Exhale all the breath out as you pick your intention,
Mantra,
Motivation or dedication for the physical practice.
Inhale.
