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 to the seat,
Rooting you to the ground,
To the earth.
Notice your long spine and the crown of your head lifting up,
Chin slightly tucked.
Relax your belly.
Relax your torso,
Shoulders.
Relax your neck,
Head,
Mouth.
Relax your eyes.
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.
Breathe with awareness.
If a thought comes,
Let it come.
It's normal to have thoughts.
Notice the thought.
Let it drift away.
Come back to the breath.
Breathe.
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 go.
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 fade away,
And come back to the breath.
Breathe.
Breathe with awareness.
Let go of the breath for a moment.
I want you to think about what fills you up.
What fills your cup?
In what areas do you need to cultivate more self-love and abundance?
What small change today,
This week,
This season,
What small change could you make to create more space for joy?
Relax your attention from the reflection and come back to the breath.
Not changing the breath in any way,
Simply noticing it as it is in this moment.
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.
And when you're 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.
Not worried about thoughts.
Simply noticing distractions and coming back to the breath.
Breathing with awareness.
Thank you for practicing with me.
