Take your comfortable seat,
Take your seat of dignity for your meditation.
Take your seat in which you want to meditate.
Every time you meditate,
It's an energy practice.
Anytime you meditate,
It's important.
It's a very important use of your time.
So honoring the practice by taking a seat consciously.
And let's take one deep breath in.
Inhaling through the nose,
Filling your chest,
Filling your belly.
Inhaling for 1,
2,
3,
4,
Hold,
2,
3,
4,
5,
6,
7.
Exhaling through the mouth for 2,
3,
4,
5,
6,
7,
8.
And let the breath settle into its own natural pace.
And bring the gift of your awareness to your breath.
Bring your attention to your breath.
Bringing attention to our breath,
We bring energy to ourselves.
So bring all your awareness to that place where the breath touches the nose.
Putting all your awareness on those two points where the air makes contact with the nostrils.
Letting go of the complexities of the mind and the judgments and the doubts and anything swimming around in your mind,
Letting that go.
And just placing your attention on the point where the breath enters the nose.
And the movement that's there and the coming and going that's there.
Everything fascinating that happens at the two points where the breath enters the nose.
And gently coming back.
Letting the breath lead and the mind follow.
Feeling that you're connecting to yourself more deeply with every breath.
Keeping your face relaxed.
Keeping your awareness on the breath.
And becoming more present with each breath.
Letting the mind stay there.
Witnessing this subtle experience of the breath entering and exiting the nose.
And now see if you can observe the breath with care.
Feeling the breath now in the whole body and feeling the breath with care.
With warmth.
With tenderness.
With softness and welcoming.
With no expectations how the breath should be or how the mind should be.
Just witnessing.
Finding that naturalness of breathing.
Finding that three-dimensionality of breath.
And as you sit here and breathe,
Imagine that you are sitting or lying down and you are just breathing.
As you sit here and breathe,
Imagine that you are sitting or lying down in a beautiful place in nature.
Wherever your body and your heart wants to go.
Listening to your body and going there.
A place where your whole body can feel at ease.
A place where you are surrounded by beauty.
Keeping your face soft and welcoming.
Keeping your eyebrows and your mouth and your cheeks completely relaxed.
Welcoming this place into your mind.
Somewhere you feel safe.
Somewhere where there's just nature around you.
You are sitting in this place and there is no judgment whatsoever.
There is total acceptance.
Acceptance of who you are and where you are.
Acceptance of who you are and where you are.
Acceptance of who you are and where you are.
And you look around you and you feel energy.
And you feel beauty.
And there's nothing you need to do.
But observe and exist and be.
And wishing for yourself.
May I be happy.
May my intentions lead me to my happiness.
And may I be healthy.
May my choices and intentions lead me to good health.
May I be safe.
And may I find harmony with all that is within me and around me.
Letting those wishes sink in as you sit in this beautiful place.
And to end,
Put a hand on your heart.
Feel that warmth.
And wish for yourself.
May I find well-being.
May I find real care.
May I find real love.
May I be energized.
May I feel inspired.
May I be strong and profoundly healthy.
May my wishes come true.
