Before we start this meditation,
It's important to consider the context in which we are meditating.
Oftentimes we come to a meditation doing a task coming from an errand,
Perhaps on a break while you're at work.
Whenever you're in one of these doing modes,
It's important to just simply sit with the idea that you're coming from this space.
By noticing the space you're coming from and the mindset that accompanies it,
You're better able to settle into the meditation at hand.
So as we sit in a comfortable position with an upright spine and relaxed shoulders,
I want you to take a few deep breaths in through the nose,
If you can,
And exhale through the mouth.
And as you settle,
Your eyes close,
If you so choose,
Begin by focusing your attention on the breath,
Resting it ever so gently,
Tracing the inhales and exhales as they happen on their own.
And remember,
This time during meditation,
There is nothing for you to do.
Although that might sound counterintuitive as we have directions to rest on the breath,
We are simply observers today,
In the next few moments.
We're not trying to check anything off our list.
We're not attempting to complete a task.
We're not even trying to get better right now.
We're simply resting in observation,
Gentle,
Gentle observation.
And for this moment,
We choose to rest our awareness on our breath.
And if at any point in time,
You find yourself,
Your mind trying to do something,
Think of something,
Remind you of something,
Just remind yourself,
At this point,
For these moments,
There's no task to be done.
There's only stillness to be rested in.
You can give yourself a little reassurance.
Right now,
There's nothing I have to do.
It's okay.
We can worry about that later.
But for now,
We're just noticing.
And return to your breath.
And remembering that the breath is such a beautiful tool,
Because it's something that happens for us,
Even when we're not paying attention.
And at the same time,
When we focus on it,
We can control it.
We can choose when we inhale and exhale.
And so it's a gentle challenge to not try to guide it in any way.
And to have our focus gently rested upon it,
While simply observing.
Simply observing our inhale and exhale.
Without changing it,
Making it any better or different.
Without struggling against it.
Without wishing it was any different.
No judgment.
Just notice your breath in this moment.
Just for this moment.
Give yourself time and patience to settle into your breath.
Remembering that no matter how many times you have to return,
This is all part of the process.
And it's welcome.
As we relearn how to settle into stillness.
This is our birthright.
Rest is our birthright.
Calmness is our birthright.
And if you feel your body has an urge to shift,
Or you wish to adjust,
Feel free to do that.
However,
Do so with a gentle and mindful adjustment.
We're not here to be uncomfortable.
We're here to be mindful,
Simply to notice and settle into the relaxation that is in stillness.
The deep rest that lies at the bottom of stillness.
Of how your body feels in this moment.
Are there areas of relaxation and looseness?
Are there areas that are still holding on?
And if so,
Can you notice those areas as you do your breath without trying to change them,
Or trying to fix them,
Trying to complete a task?
Simply noticing.
Remembering that this life,
This body,
This breath,
Is ours to accept as it is.
And as we close this meditation,
May you remember in this world of doing,
To also make time for resting and being.
May you go in peace.
