Welcome to this breath like the waves practice,
So just finding your comfortable position sitting upright in a chair,
Back not too rigid,
Or if you're in pain and uncomfortable then lying down is of course okay.
So just settling into a position that's comfortable,
Gently closing down the eyes and taking a few grounding breaths in and out.
And now taking a moment to find your breath,
Welcome it in,
Seeing where it finds you today,
Perhaps in the nostrils,
Perhaps in the belly,
Throat.
There's no right or wrong,
Just finding the breath and welcoming it in,
Seeing if you can sense into the natural rise and fall of the breath,
Not forcing it,
Grasping at it or trying to change it.
But just allowing it to be just as it is,
Just breathing,
Just being and being curious about the breath,
Seeing if you can sense into the difference between in breath and out breath,
Just for a moment.
And now seeing if you can find that tiny space between the in and the out breath,
That tiny pause before the out breath,
That space of pure presence,
Seeing if you can sense into that place just for a moment,
That pause before the out breath.
And seeing if you can really open up into that space,
That space of pure awareness and space and openness,
Really allowing the breath to be just as it is,
There's nothing to force or change or fix,
Just allow the breath,
Welcome it in.
Now sensing into its natural rise and fall in the body,
Almost like waves on a beach,
Rising and falling,
Ebbing and flowing,
Just breathing,
Really sensing into the natural ebb and flow of breath in the body.
Just like water lapping on the sand,
Ebbing and flowing in its own natural rhythm.
And if the body wants to move with the breath,
Just allowing it to move in its own time,
In its own way,
Maybe rocking,
Rising and falling,
Swaying,
Just really allowing the body to be filled with breath,
To be rocked by breath,
To let go with the breath.
So that the whole body is being breathed from within,
Perhaps imagining the breath soothing you from within,
Rocking you,
Just allowing the breath to fill you from head to toe,
To rock you and support you and soothe you.
Just breathing,
Just being,
Again bringing to mind the image of waves lapping on the sand in their own time and their own rhythm,
Ebbing and flowing,
Rising and falling.
And in the same way,
Just allowing your breath to fill you with energy and presence,
Just breathing,
Just really allowing in the breath,
Allowing the breath to fill every cell from head all the way down to toes.
Filling it with energy and presence and light and a sense of total ease,
Just breathing.
And as we come towards the end of this practice,
Just taking a moment in your own time to sense in again to the natural rhythm of your breath,
Allowing it to be just as it is,
Letting go one last time with the breath.
And now taking a moment to check in with how you're feeling,
Perhaps noticing what's shifted and in your own time,
Gently bringing some awareness to the feet and toes,
Wiggling them and then the hands.
And when you're ready,
Gently opening the eyes and coming back into this room,
This moment.
Thank you for taking the time to meditate with me today.
