Welcome and thank you for joining me.
Let's begin.
Sitting comfortably in a chair,
Just ensure that your spine is straight,
Not tense.
Your arms and legs are uncrossed and your feet are flat on the floor.
Lightly close your eyes.
And I invite you to take three full and deep breaths in through the nose and exhale through your mouth.
Notice how your physical body relaxes and releases any tension with the outbreath.
Now return your breathing to in and out through the nose.
Not controlling your breath or judging the breath,
Just allow the breath to come and go.
Continuing to feel that physical softening with the outbreath.
Take your awareness to your breath.
The sensations of the incoming breath in the nostrils.
Sensations of the returning breath.
Don't judge the breath,
The quality of your breath,
Just notice the breath,
Just notice the temperature,
The softness,
Perhaps the warmth of the returning breath.
I invite you now to take your attention to the space between both eyebrows.
And from this space,
Take the position of the observer.
Observing your breath as it comes and goes from this space between the eyebrows.
Don't judge the breath,
Just be aware of the breath as it comes and goes.
Some breaths will be strong and a little deeper and some short and shallow.
Follow the breath in and out.
Focusing on your breath from the space of the observer.
Continuing to feel your physical body softening with the outbreath.
The mind is a busy place and you'll be aware of just how many thoughts are coming and going across your mind.
It's perfectly normal.
Everyone's got a busy mind.
Not trying to stop the thoughts.
We're just detaching from the thoughts.
We're stepping back from the thoughts and putting our focus,
Our awareness on the breath.
Use your breath as your anchor.
Allowing the thoughts to come and go around the breath.
The thoughts can be strong.
It can be a bit like a riptide sometimes.
Once you get caught in one thought,
It drags you into another and another and another.
That's okay.
Simply notice that.
Get out of that riptide.
Turn to the anchor of your breath.
Even if you have to do this again and again and again.
Continuing to feel your physical body.
Just softening a little deeper with each outbreath.
Focusing on your breath as an observer.
Nothing more needs to be done.
The thought drags your attention away.
Simply notice that and return to your breath.
Return to the anchor of your breath again and again and again.
Stay with your breath.
Stay in the spot of observer.
Unhook from any thoughts that entangle you.
Returning to the anchor of your breath.
Stay with it.
Continue with your eyes closed as we now prepare to leave this meditation.
And take with you this sense of alertness and relaxation at the same time.
When you're ready,
Allow your next breath in to be very,
Very strong and very deep.
Feel the energy returning to your body.
Feel every cell come alive with this strong breath.
Take your time and when you're ready,
You can begin to wiggle your fingers and your toes.
You can very,
Very gently roll your head from side to side to break the thread of concentration.
And when you're ready,
You can open your eyes.
