A Meditation - Find The Center

Welcome to a brief meditation where we find our center and notice our body.

Find yourself sitting up nice and tall,

Creating a smooth and steady in-breath and out-breath.

Tuning into what feels best for your body to be present today with the eyes open or the eyes closed.

Maybe try both,

A couple breaths with the eyes open and a couple breaths with the eyes closed and notice all that you can.

Feeling the breath moving in the body and out of the body.

Noticing all the nuances of sitting still.

And if there's a tendency to shift or move,

I invite you to see what's the most compassionate response for yourself today.

Perhaps that is to adjust or maybe it is to sit with in stillness.

Allowing for each exhale to soften the shoulders,

To release any tension that might build in the jaw or the brow.

To release the belly and bring your awareness to your extremities,

Your fingers and your toes.

Noticing if as you breathe,

You can notice your whole body and if the mind wanders and a thought comes forward,

Using your attention muscle to bring yourself to the breath,

To the body over and over.

Taking a few more conscious breaths in this formal seated practice.

Feel free to stay in this meditation or if you're ready to transition back to your day,

Bring this practice with you.

Staying here with yourself.

To my children,

A teacher of mine says,

We don't meditate to be good at meditating.

We meditate so that we may be present for our lives.

Thank you.