Welcome to this meditation,
My name is Alexandra.
The intention behind this practice is to care for the mind by developing an internal steriness that can handle each moment with ease.
Instead of controlling our lives or the world around us,
We can work to nurture the mind,
To better prepare for the unfolding of our experiences.
So let's begin.
As you begin to take a seat,
Feel free to soften the gaze or close the eyes completely and take the next few moments to arrive into the body.
Become aware of how the body feels and the space that you're in and doing so by bringing your attention to the surface beneath you and for a moment resting in the stability of this surface.
And from here begin to elongate the spine,
Relax the shoulders,
Allow the collar bones to widen,
Invite the softness of the fingers and toes,
And release any tension in your mouth.
And when you're ready,
Invite the attention to come into contact with your breath,
Noticing how it feels to breathe in and out without force,
Without control,
And allowing your attention to rest here for a few moments so that you experience more stability,
Gently nurturing the steadiness for your mind.
And as you do so,
Bring the attention more to the spaces of silence between your breath or between any sound you hear in the room.
And notice the stillness that emerges between the inhalation and exhalation,
And as best as you can take refuge in these moments of stillness.
And as a way of cultivating more presence,
You might find it helpful to begin to count the spaces between each breath.
So as you breathe in,
Counting that as one,
And as you breathe out and pause,
Counting that as two.
Continuing like this for a few more moments,
Can you notice how the mind gradually begins to stabilize?
And as you slowly start to rise from this practice,
Go ahead and inhale deeply on the count of six.
Once again,
Pause for a moment and then completely surrender to your exhalation.
As you invite movement into the body,
Trust whatever feels comfortable for you.
And when you're ready,
Begin to lift your gaze,
Open your eyes,
And choose to care for yourself today.
Inviting your mind to be nurtured means to take care of yourself,
To love yourself,
To be steady in what life has to offer us.
Wishing you a wonderful day,
A wonderful night,
And I hope to see you again here.
