Finding your way into a comfortable seated position,
I recommend seated cross-legged with a block hard pillow under your sitting bones if that's available for today.
Having the hips higher than the knees,
Creating space and allowing the spine to be tall during this meditation.
If this is not available for you today,
Just find any suitable seated position for you.
Relax your shoulders,
Relax your face,
Relax your body.
Your hands rest on your knees,
Palms facing down.
Start by gazing forward with your eyes.
Keep gazing and allow your eyes to become heavier and heavier until they gently start closing.
Take a deep breath in through the nose and out through the mouth.
One more time,
A deep breath in through the nose,
Out through the mouth.
Release any tension that still might be present in you or in your body.
Breathing now naturally in and out through the nose,
Bring your awareness back to your breath.
Breathe in and out through your nose,
Gently,
Not forcing anything,
Just let the breath be,
Just let the breath flow.
Just noticing it,
Being present by observing.
If your mind starts to wander,
Just bring back your focus to your breath.
Notice how your belly expands on every inhale and how it retracts on every exhale.
Keep breathing gently in and out through the nose,
Now into your nose,
Into your belly,
Out through the nose.
Take a few moments for yourself just to be here,
In peace,
Just breathing and noticing the movement in your belly.
Exhaling with expanding,
Exhaling with retracting.
Notice the sensations of your breathing,
Keep breathing naturally in and out.
Inhale love,
Exhale stress,
Inhale peace,
Exhale tension.
Lastly,
Inhale gratitude,
Exhale any worries.
Slowly bringing your awareness back to your surroundings,
When you are ready you can slowly start to open your eyes.
Thank you for listening and I wish you a great rest of day.
