Welcome to this guided meditation.
Today we're going to begin by finding a comfortable seated position.
You can either be sitting on a bolster or a cushion or finding a seat in a chair.
Anywhere where the hips are stacked above the knees.
As you settle into your comfortable seated position,
Allow yourself to settle into your seat.
Closing the eyes if you haven't already.
And just taking a moment to take a clearing breath together here.
Fully arriving.
Inhaling through the nose.
Open mouth,
Exhale,
Sigh it out.
Another one here inhale through the nose.
And open the mouth,
Exhale,
Sigh it out.
Last one,
Inhale deep breath.
And open the mouth,
Exhale,
Let it go.
Just closing the lips,
Allowing the breath to flow naturally in and out of the nose here.
Steady inhale,
Steady exhale.
So today's practice will allow the breath to flow naturally.
So throughout our entire time together just allow the breath to flow in its natural rhythm.
And as you let the breath flow naturally,
Just noticing the body arriving into a greater state of relaxation and ease.
As you allow the breath to flow naturally,
Just noticing that meditation doesn't have to be anything more or anything less than allowing things to be as they are.
Allowing ourselves to be present.
Allowing ourselves to be at ease.
With the moment.
Noticing that as we come into a greater state of ease.
The body and the breath naturally start to relax on their own here.
Maybe noticing,
Scanning the body and noticing where we can open up a little bit more.
Noticing any places of tension or any places of gripping and holding.
And seeing if we can allow them to release a little bit.
To relax.
Just notice the natural inflow and outflow of your breath.
Maybe noticing if we have any tension in the face,
In the jaw or in the lips.
Seeing if we can let those parts of the body soften.
Releasing any tension in the eyes,
The forehead,
The eyebrows,
The cheekbones,
The jaw,
The lips.
Letting shoulders draw a little further away from the ears,
Creating a little bit more length through the back of the neck.
Maybe noticing yourself naturally.
Maybe noticing yourself naturally growing.
Maybe noticing yourself naturally growing a little bit taller here.
As we grow a little bit taller through the spine,
Feeling ourselves connected and at ease.
You allow yourself to rest in the space of relaxation.
Noticing the breath flow in and out of the body.
Noticing the belly naturally expand and contract here.
And allowing yourself to rest in this position for as long as you'd like.
Knowing that this is a space.
This is a state of being,
A state of presence,
A state of relaxation that you can always come back to.
Thank you for joining me in this practice.
Thank you for joining me in this sit.
And I'll see you again in the rest of your day.
Namaste.
