I'm going to start off by just finding yourself in a comfortable seat.
You can be on the floor in cross-legged position or you can find a chair with your feet on the floor,
Something with a backrest,
Preferably to help you sit upright.
So just start by finding a comfortable place for you to sit and somewhere where you can relax,
Preferably away from the noise if possible,
But if not,
Then that's totally fine.
You can actually meditate anywhere,
Even in the midst of noise and chaos.
So you can find it,
You can find it within.
So just taking a few moments to settle into your spot and just start to feel the weight of your body on the earth.
Maybe your feet are in contact with the floor,
Maybe your bum is on the floor or on the chair,
But start to feel where your limbs and your body is coming into contact with the earth,
Letting the gravity melt you down.
Just start to root yourself down into the earth.
Allow yourself to root into the earth and then slowly start to grow your spine tall,
Lift your head to the sky a little bit and just lengthening the spine,
Lifting the crown of the head to the heavens.
Just start to get comfortable in this position.
Get comfortable in your position and slowly blink your eyes to a close.
This meditation will be done entirely with the eyes closed.
Start to relax into your position.
Let your shoulders drop down your back,
Release the clench of your toes and your hands.
Let them open up and let your jaw release and relax any tension.
Release every muscle in your body and start to feel the spaciousness within your chest and within your entire body.
Science says that there's actually more space in our bodies than there is cells.
The space between each cell and each atom is actually more vast than the size of those cells and atoms themselves and then within those atoms and cells there's even more of that space.
How incredible it is to think about.
Just with your eyes closed begin to take notice of the sounds around you,
The smells around you,
Maybe the temperature you feel on your skin,
Quality of the light coming through your closed eyes.
Maybe you feel the warmth of the sun on your skin if you're doing this outside.
Maybe you feel slight breeze wisping through your hair,
Gently touching your skin.
Maybe you feel a little bit of a shiver in the cold.
Just notice,
Notice what you feel,
Notice what you hear,
The sound of the TV in the other room,
The sound of kids playing or yelling,
The sound of a lawnmower,
A plane flying above.
Just notice all the things around you,
All the things that make up this world that you live in each and every day.
Take a few moments to breathe,
Noticing all of what's going on around you.
No judgment,
No diving into those things,
Just noticing,
Observing,
And then moving on.
And now begin to bring your attention to your breath.
Follow as the air comes through your nose,
Feel it passing down the back of your throat and sending deep down into the bottom of your belly,
Expanding the belly and expanding the ribs and expanding the collarbone.
Then slowly releasing out your mouth.
And once again,
Bringing your attention right underneath the tip of your nose where the breath is entering your body.
Just follow that as it goes down the back of your throat into your lungs,
Down through your belly,
Filling up your breath.
Then this time,
Just notice the pause at the top of your breath,
The momentary stillness.
And then just slowly,
Gently with control,
Releasing the breath out of your mouth.
And then just continue on like that,
Following your breath as it goes,
However it goes.
No need to control your breath here,
Just continuing to watch it as it repeats this circular motion.
Notice the quality of your breath,
How deep it is or how shallow,
Maybe how loud or how soft.
Notice if there's any stagnant energy or stuck areas where when you breathe,
It's a bit harder to come through.
Just become aware of what's going on.
Enjoy the stillness,
Enjoy the silence.
Feel the spaciousness within and without.
Maybe you can even begin to feel the perimeters of your body,
Perimeters of your physical form melt away.
Feel the energy within you as it flows into the energy around you,
Just in fact how intertwined they are and how much they are one.
How much your soul and your inner energy are actually a part of a whole universe around you.
And if the mind starts to wander,
Just come back to your breath.
Just as the cars zoom by on the freeway and as the scenes pass in the cinema,
Just let your thoughts come and go with ease just like that without diving into them,
Without judging them.
Acknowledging any feeling that might arise,
Any feeling,
Whatever the quality may be,
Acknowledge it.
Say hello,
Thank it for what it's there to teach you,
What it's there to bring you,
Even if it doesn't feel so comfortable.
And then just let it be on its way.
This is how you greet every thought that comes in and out.
Just come back to your breath.
Let your breath be your prayer.
And then when you're ready,
You can slowly start to blink your eyes open,
Come back to your physical realm,
World around us,
Bring your hands to heart center.
Namaste.
