Hi and welcome.
Welcome to meditation.
I have saved you a seat right here next to me and I'm so glad you're here.
So come on over,
Have a seat,
Get settled and allow for the seat to support your body as you settle into this seat.
Allow your body to be comfortable.
So take a moment,
Fidget around,
Stretch,
Whatever you need to be as comfortable as possible so you are the least distracted.
And as you find yourself beginning to relax,
Finding some stillness,
Allow for your spine to be long.
So as you inhale,
Lifting the spine up,
Lengthening,
And as you exhale,
Keep that lift but now just relax.
So the central column in the body,
The spine lifts up and the rest of the body can relax around it.
So simply allowing for your body to hold itself comfortably.
Shoulders are relaxed,
Lengthening through the back of your neck,
Softening your throat,
Relaxing your face,
Relaxing your jaw,
Breathing in and out through your nose.
And as you settle into your seat,
As you relax into this space,
Begin to just notice your breath.
Be watching your inhalation and your exhalation,
Noticing how the breath feels,
The flow of the breath,
And begin to allow for your breath to become even smoother,
Steadier,
Quieter.
So the inhalation flows right into the exhalation and the exhalation flows right into your inhalation.
And so we're going to simply watch,
Follow the breath,
And that will be our focus for our meditation.
And so we're simply going to sit in silence,
Enjoying the breath,
Enjoying the quiet,
The stillness.
And if you notice that you've become distracted,
Whether in your mind or with your body,
Just take your attention back to your breath.
We'll sit here together.
Breathe and be still.
Check with your metallurgist.
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