Find a comfortable seat.
Let your spine to be long.
Close your eyes if that's comfortable.
If not,
You can leave them slightly open.
Relax your jaw.
It might help if you bring the tip of your tongue just behind your front teeth.
But if that doesn't help,
Just let it be relaxed in the mouth.
And you might try touching your thumb to your ring finger.
So I'm going to draw that,
Uh,
Expands the breath.
And let's begin taking some breaths together.
So we'll bring the breath in.
Feel the breath ascend,
The belly expand.
The pelvic floor just lightly expand.
And then a nice full complete exhale.
Draw the belly in and up gently as all the air comes out.
And today let's find a nice steady breath like that,
Expanding on the inhale and contracting on the exhalation.
The exhalation just slightly longer than the inhalation.
Now let's expand the pause after the inhalation.
At the top of your next inhalation,
Hold the breath for maybe a count of two.
And then a nice long slow complete exhalation.
So let's try a few breaths like that,
Pausing after the inhalation.
And next time you exhale,
Complete that exhalation and then just return the breath to its normal cadence.
I'm going to work with the mind's ability to visualize.
So in your mind,
Picture a flower.
It can be any flower.
It can be your favorite flower.
A flower you've seen recently.
However that image comes to mind is absolutely fine.
We're just going to sit today just for a few minutes,
Creating that image of a flower and just letting our mind rest on it.
And if your attention begins to wane,
Recreate the flower again and allow your mind to sit there again.
And finally,
If you're having difficulty with that,
Maintaining your concentration,
Say to yourself the word flower as you create the image.
And then mentally thank that flower.
And then mentally thank that image of a flower and let that fade as you begin to expand the breath again.
So nice long,
Slow inhale and slightly longer complete exhalation.
Now as you do this,
You can choose to just add a slight pause after the exhalation.
So a complete inhale,
A nice long slow exhale and a count of two or so after the exhalation.
And then a count of two or so after the exhalation.
And let the breath return to its normal cadence again.
And then we'll end this brief meditation with an intention for the rest of our day.
You can language that for yourself.
Bring your palms together in front of your heart.
And just put an intention into your mind.
Bowing to your own heart.
Namaste.
