So get yourself comfortable whether that's on your cushion today or in a chair.
Bring a sense of freshness to your posture and vitality into your spine and bring your awareness down into the seat of your pelvis.
Just making some small adjustments into your sit bones,
Just feeling the left sit bone and the right sit bone,
Just making some small adjustments.
Just notice your pelvis and sometimes the pelvis moves a little too far forward,
Sometimes the pelvis is a little bit too much backwards so to see if you can explore this and just bring your pelvis into a neutral position.
Here we bring a sense of softening,
Softening into our whole posture.
Just bring a sense of attention,
Noticing how everything feels.
Bring your attention to your shoulders and your shoulder joints.
Maybe on each out breath or exhale you soften into the shoulders,
Maybe into the facial muscles,
Inside your mouth,
In your tongue,
Maybe you're softening there too.
Bring a sense of softening down the front of your torso and feel more space come into the ribcage.
Just physically noticing all these slight shifts and sensations in your body,
Behind the nose,
The bridge of the nose and softening behind the eyes also.
Let's bring our attention to our breathing.
Just notice the rhythm of your breath just right now.
I'm not telling you to adjust it or do anything,
Just notice maybe that natural rhythm and as you do this maybe lengthen from the groins all the way up towards your throat.
Let's bring attention to the in-breath and when you take the in-breath just pause for a very slight moment at the very top of your in-breath and then exhale out and as you do this in a relaxed kind of soft attitude notice the pause at the end of your exhale also.
The thing is explore the texture and the quality of your breath and just do this for a couple of breaths it doesn't have to be a long period of time.
Just slightly noticing the pause and then just following with that out breath and then a pause and then let that go but notice the impulse to take an in-breath in after the exhale.
See if you can slowly investigate and explore just a little deeper into how it feels to take that in-breath in,
Slowing down each aspect of the present moment now and you feel the impulse of the inhale coming in and there's a letting go of the exhale.
Each aspect of your breath has its own quality.
We're not dictating to our breath but we're just following it,
Exploring the stages of your breathing and I'm sure you at times will become distracted.
That's in every meditation.
Those times when you feel a little unstable or maybe even unregulated in your body physiologically you feel pulled away or even lost just notice that and pause and come back again and if there's a really strong emotional response you know that part of us that gets triggered easily breathe into it and as you breathe into it see if you can breathe it out also just allow this coming and going the same for sounds around you you might notice the distraction of sound so breathe it in and allow yourself just to breathe it out just allowing yourself to breathe in and breathe out and almost noticing that your body is breathing by itself back to softening and when we soften muscularly and physically you know we soften emotionally too.
It's inviting our emotions to soften.
We soften towards ourselves in a compassionate and loving way.
A sense of an awareness that everything is changing.
A sense of an impermanence but underneath all that change there's something still solid,
Loving and good within us.
A sense of wisdom that's guiding us.
A sense of peace.
Just returning back to ourselves.
You
