Welcome to your 20 minute meditation to help you find stillness on your own.
You can build up to the full 20 minutes in increments.
I'll check in with you at 6 minute intervals.
So as always,
Please go ahead and find a comfortable shape with your spine supported.
Close down your eyes and begin to relax your body.
We'll start to come into present moment by taking a few clearing breaths.
Inhale deeply.
Exhale fully.
Once more,
Deep breath in and all the way out.
As you come back to your natural breath,
Allow your weight down into your hips.
Connecting to the downward movement of the breath.
Allow the exhalation to be easy.
Exhale fully.
Exhale fully.
Exhale fully.
Without shaping the breath in any way,
Just continue to observe the exhalation.
Inhale fully.
Inhale fully.
Exhale fully.
Inhale fully.
Quieting the mind by shifting your attention to your breath.
Inhale fully.
Exhale fully.
Inhale fully.
Exhale fully.
You're doing great.
Keep coming back to your breath.
Inhale fully.
Exhale fully.
Inhale fully.
Exhale fully.
Inhale fully.
Check in with the sensations in your body.
With your eyes closed,
If you need to gently shift around to get more comfortable,
I invite you to do that now.
As you settle back into the stillness of your body,
See if you can relax even more by shifting your attention to observing the rise and fall of your belly.
Just noticing the expansion and the contraction of your chest and your belly.
Just stay with the subtle movements of the breath inside the body.
Inhale fully.
Exhale fully.
Inhale fully.
Exhale fully.
Inhale fully.
Exhale fully.
Inhale fully.
Exhale fully.
If the mind is wandering,
See if you can come back to the sensations in your body.
Just stay.
Inhale fully.
Inhale fully.
Again,
If you need to adjust,
You can do that at any time,
Just moving away from being rigid and allowing the fluidity into your practice.
Inhale fully.
Exhale fully.
Inhale fully.
Inhale fully.
Inhale fully.
Next I'd like to see if you can refine your attention.
I'm going to drop back into the breath,
Focusing on the nostrils when the breath enters and exits.
Feel the breath against the nostrils,
The temperature,
The texture,
The sound.
I really want to hold the attention steady on that exact point where your breath flows in and out.
Let go of any effort that's taking place in the body in this moment.
And being very particular with your attention.
Tip of the nose.
Sensing the breath moving against the nostrils.
Travels in.
And out.
Inhale fully.
Inhale fully.
You've now entered the most potent part of your meditation practice.
Guiding the attention to one specific focal point,
Tip of the nose.
You might find it helpful to rest your gaze in that area as well,
As though even though the eyes are closed,
Gazing to the tip of the nose.
Ah!
So even though the attention is very directed here,
There's really no action.
It's left in the body.
You're simply paying attention to the breath,
The sensations of the breath,
As it enters the nostrils,
And as it exits.
Eyes are resting gently.
So even though the attention is very directed here,
There's really no action.
It's left in the body.
You're simply paying attention to the breath,
The sensations of the breath,
As it enters the nostrils,
And as it exits.
Eyes are resting gently.
You're simply paying attention to the breath,
The sensations of the breath,
As it enters the nostrils,
And as it exits.
You made it.
Just beginning to expand your attention now,
Allowing your breath to deepen and your senses to guide you back to the moment.
With the next few rounds of intentional breathing,
You can invite in any gentle movements that feel intuitive.
So keep your eyes closed,
Hopefully allowing the head to fall to one side and then to the other.
Breath is more active now,
But you're still here in your body,
In your experience.
Gently collecting your palms together,
Just feeling their warmth.
Pressing the finger pads,
And in one final act of devotion,
We'll raise them to our forehead,
Bowing to the lineage of teachers in life and in yoga,
The past,
The present,
And the future.
When you're ready,
Go ahead and open your eyes.
Namaste.
