Hello and welcome to meditation.
All right so let's start by wherever you are,
However you're sitting or if you're standing or lying down to feel your body,
The sensations that are present either by sensing your feet touching the ground or your sit bones on the chair or your back wherever you're lying and I invite you to close your eyes or find a soft gaze just so you can focus internally,
Focus on the senses of the body and start start with connecting with your breath feeling the air coming through your nostrils with each inhale the air that goes in and with the exhale the air that goes out and you might feel the temperature of the air,
You might feel the sensation of the air coming through as if it it's a breeze and I'm gonna invite you to really invite the breath to open your belly,
Expand your ribs and as you exhale to allow the air to really leave the body fully so you can length each inhale and each exhale and perceive each detail of your breath and it might be that the mind comes in with why would I do that or oh my goodness I have to do so many other things and I invite you to just notice whatever it is that your mind brings to look without judgment say thank you and return your attention to your breath where you can feel the breath the most within your body whether in nostrils or your chest or your belly and your ribs what can you notice right at this moment about your breath the quality of the breath the length you where the breath flows travels you you the breath as an anchor to come back to the present moment at each time noticing that the breath is always in the moment moving with the moment whatever comes into your experience right now you can notice acknowledge you can also notice and acknowledge your relationship to whatever comes into your experience whether it's something you like dislike or feel neutral about it and still without judgment I invite you to say thank you to whatever comes into your experience and the relationship you have with it and return your attention to just noticing the breath coming in and going out through body sensations whether that's the temperature of the air in your nostrils moment by moment or whether that's the movement of the belly rising and falling moment by moment knowing that at the end of this practice you can pick up money any worry that you might feel have but just for right now you're gonna choose to pay attention to the breath say thank you to the worries that the mind brings in and return the attention to the breath moment by moment and if there's any sensation that is emotional and felt in the body that can also be acknowledged honored and still you can worth noticing and allowing return the attention to the breath just for this moment just for right now focusing on this breath this inhale this exhale noticing the full range of each inhale all the way to the top noticing each step of the exhale all the way to the bottom sealing the breath in your body this inhale and this exhale and I'm gonna invite you to just for this last bit of our practice together to see if you can lengthen the exhale a little bit more so if you inhale and maybe counting up to four or five I'm gonna invite you to count the exhale and notice the exhale in your body for a little longer than your inhale maybe six or seven and remain alert to what that brings in terms of sensations of body and mental states be curious about your experience you and it might be that you lost count where the mind brought in other things to think about that's totally fine natural as our minds have been trained to do that and each moment that you notice the mind wondered you just bring back to your breath in this moment you as we close our practice I invite you to open your eyes again and meet your environment your present state your mental and your body state your emotional state just as you love
