Hello and welcome.
My name is Erin and I'll be leading your practice today.
Find a comfortable seat,
Whether in a chair or on a cushion or where you feel most grounded.
Shift and move to make yourself more comfortable.
Notice where you're connected to the earth.
Your seat,
Legs,
Feet.
Allow your hands to rest comfortably in your lap.
If you haven't already,
Gently close your eyes or rest a soft,
Unfocused gaze a few feet in front of you.
Settle and relax.
Not too tight,
Not too loose.
Breathe normally.
Bring your awareness to the base of your spine,
Rooting you into the seat,
Rooting you into the ground,
The earth.
Notice your long spine and the crown of your head lifting up,
Chin slightly tucked.
Relax your belly.
Relax your torso.
Relax your shoulders.
Relax your neck,
Head,
Mouth.
And if it's possible,
Relax your eyes and brow.
Settle and relax.
Bring your attention to your breath,
Not changing the breath in any way.
Simply noticing it as it is.
Breath coming in,
Breath flowing out.
If the breath is long,
Let it be long.
If it is short,
Let it be short.
Breathe with awareness.
If a thought comes,
Let it come.
It's normal.
It's normal to have thoughts.
Notice the thought.
Let it drift away.
Come back to the breath.
Breathe with awareness.
If you notice a sound,
No problem.
Come back to the breath.
Breathe with awareness.
If there's a sensation,
Let there be a sensation.
Take notice and let it drift away.
Come back to the breath.
Breathe.
Breathe with awareness.
Now,
We're going to have a few moments of silence.
If there's a distraction,
That's okay.
Simply notice it,
Let it go,
And come back to the breath.
Breathe with awareness.
Breath flowing in,
Breath flowing out.
Breathe with awareness.
If a thought comes,
Let it come.
If there's a sensation,
That's okay.
Come back to the breath.
Breathe.
Breathe with awareness.
Relax your attention on the breath.
Breathe normally.
Allow any sensations in the body to settle down.
Notice your seat,
Where you're rooted,
And your long spine lifting up.
When you are ready,
In your own time,
Come back to the space and slowly open your eyes and lift your gaze.
Good job!
This is how we can meditate throughout the day,
Even with our eyes open,
Accomplishing tasks,
Not too worried about distractions,
Coming back to the breath,
And breathing with awareness.
Thank you for practicing with me.
