Welcome to this meditation.
I'm your guide Billy and I'll be leading you through today's meditation.
So let us begin by getting into a comfortable position either sitting in a chair in a dignified posture with your back away from the back of the chair,
Chest proud,
Feet flat on the floor,
And hands wherever they're most comfortable.
Or if you prefer,
You can lie on the floor with your feet uncrossed,
Falling away from each other,
Arms at your side.
And now that you've found a comfortable position,
I invite you to close your eyes,
Or if it's more comfortable you can simply lower your gaze.
And let's take a moment to settle in using our breath with a long,
Slow,
But even inhale through the nose,
And then slowly letting that air back out at the same slow,
Even rate through the nose on the exhale.
Taking a few deep breaths like this,
Inhaling slowly and evenly,
Focusing on filling your belly with air,
And then slowly and evenly gently letting your belly fall on the exhale.
Now find the natural rhythm of your breath,
Still taking in the air through the nose,
And filling your belly with that air,
And on each exhale,
Letting the air pass through the nostrils gently while softening the belly.
Using these breaths to quiet the mind by just focusing on taking a few deep breaths,
Each inhale and each exhale,
Allowing yourself to simply just be.
And during this practice,
You'll notice that your mind may wander or get lost in thought.
Just know that's very normal.
It's what the mind does.
So when that does happen,
Bring awareness to where the mind went,
And then gently bring your attention back to our intended focus.
Bring awareness to whatever is going on for you right now.
What sensations are there right now?
If you notice any tension or resistance towards painful or unpleasant sensations,
Gently turn towards them.
Accept them as best as you can.
If you begin to tense around the breath,
Then let go a little bit more with each exhale.
Soften into gravity.
Notice any thoughts as they arise and let them pass through the mind.
See if you can let them come and go without being to identify with their content.
Observe them as if they were clouds in the sky.
Notice these feelings and emotions as they arise and let them go with each exhale.
Now allow your awareness to gather around the experience of the breath deep in the body.
Drop your awareness inside the breath and feel the different sensations in the front,
Back,
And sides of the torso.
Feel your awareness within the flow and movement of each breath.
Use the breath to anchor your awareness in the present moment.
Breathing into the body,
Noticing each inhale and each exhale again and again.
Each time you notice your mind has wandered,
Gently guide the mind back to the breath deep in the body.
Now gently expand your awareness to include the whole body.
Feel the weight and shape of the body as it sits,
Stands,
Or lies.
Cultivate acceptance or acknowledgement for all of your experience.
Befriend it.
Use the breath to anchor your awareness in the present moment.
Breathing in the body,
Noticing each inhale and each exhale again and again.
And as we bring this practice to a close,
Allow yourself to come back to your breath,
Feeling the air pass through the nostrils on the inhale and on the exhale,
Expelling the air evenly and naturally through the nose.
And when you're ready,
I invite you to open your eyes and take inventory of the sensations of your body and bring awareness to your surroundings.
