Very Lightly Guided Mindfulness Meditation

Find a way to sit comfortably either on a cushion on the floor or in a chair.

As you settle in,

Allow your eyes to close or find a point upon which to softly gaze in front of you.

Take in a long,

Full,

Expansive breath and allow your lips to soften and the exhale to fall out of your mouth with a sigh.

Do this three more times.

Now let that go.

And shift your focus to your physical body,

Starting with this sensation of the soles of your feet.

Notice areas that feel pleasurable,

Unpleasurable and neutral.

And if you encounter an area of tension,

You can invite it to relax without forcing it to do so,

And holding a non-judgmental,

Spacious awareness for any parts that are feeling discomfort or tightness.

Equanimity for whatever's happening in the body.

As you begin to move your awareness up your legs,

Through your pelvis and torso,

Your arms,

Your eyes,

Your jaw and teeth,

Your tongue,

Head and shoulders.

Imagine now that your body could assume a posture of sitting with dignity,

Ready to face each moment as it arises and let it go once it fades away.

Find the place in your body where your breath is the most noticeable and allow your exhale to become your tie to the present moment,

Your touchstone.

As all other experience arises,

Sound,

Sensation,

Sight,

Thought,

Taste,

Your breath is what lets you know you have not been carried away.

You just notice all of these things as they appear,

Let them go as they leave.

You staying ever-present.

As you begin to move your awareness up your legs,

Through your pelvis and torso,

Your patio you you you you you you you you you you you you you you you in the time that remains recommit to your practice with your next exhale coming back to this moment you you you you you you you