Sitting comfortably with your back straight but not rigid,
Allowing your energy to flow through your spine.
Closing your eyes,
Perhaps resting your palms in your lap and your feet gently resting on the floor.
Beginning to slow and deepen your breath,
Allowing your belly to expand out as you inhale deeply through your nose.
Noticing your belly release back towards your spine as you breathe out.
Simply noticing as your breath deepens and slows without force.
Perhaps noticing the air is cool as you breathe in through the tip of your nose and perhaps it's warmer as you breathe out.
Gently following your breath flowing as you breathe in through your nasal passages,
Back of your throat.
Noticing your lungs and chest expand out and filling your belly and following its flow as you exhale all the way out.
You might even notice a gentle pause,
A moment of stillness between each inhalation and exhalation and each exhalation and inhalation.
A very subtle pause,
A moment of stillness.
Allow your shoulders to release and relax,
Letting go of any tension in your jaw as you continue to breathe.
Your breath connects you to the present moment.
Every new inhalation brings in newness and replenishes every cell in your body,
Giving you life and each exhalation takes away any old stagnant energy you no longer need.
You might like to use your exhalations to release anything that needs to be released,
To let go.
Your breath reminds you that the present moment is all we really ever have,
Here and now,
And it reminds us that we can trust our bodies,
The innate wisdom of our body,
Of your body.
Your breath doesn't need to be told what to do,
It doesn't need to be reminded to breathe.
We can trust completely.
You might like to bring your awareness to your sound of hearing as you continue to breathe slowly and deeply,
Noticing all the sounds that you can hear,
Whether it's my voice,
Whether the sounds are in the immediate space that you're sitting in,
Whether they extend beyond that and outside,
Perhaps birds chirping or cars driving past,
Dogs,
Voices.
Simply resting your awareness in all that you can hear without any judgment,
Without any attachment,
No wrong or right.
Simply aware of what is,
Just allowing what is to be.
Continuing to breathe.
Your breath is your anchor point in any meditation that you do.
When we get overwhelmed or lost in thought,
Return your awareness to your breath.
Your breath nourishes your body,
Your brain,
Calms your nervous system and brings you fully present into this moment in time.
Continue to notice your breath flowing in and out,
Noticing your body,
Becoming aware of how you feel.
Perhaps you feel and notice tension leaving your muscles,
Your breath softening,
Your muscles,
Your bones,
Your skin.
On your next exhalation you might like to just release with a audible,
Knowing you can now move into the rest of your day,
A bit of a reset,
With more calm,
More clarity,
More grace,
When you're ready.
And in your own time you might like to wiggle your fingers,
Wiggle your toes,
Might like to stretch your arms out a little bit.
And then when you're ready,
Either opening your eyes gently,
Or you might even like to bring your hands up to your chest in prayer,
And just thank yourself and the universe for this time,
For life.
And gently when you're ready,
Opening your eyes with a soft gaze,
Perhaps continuing to take a moment of stillness before you move back into your day.
And remembering you can always pause,
Take a moment to breathe,
At any point throughout your day.
Namaste.
