Finding the balance and steadiness between the shifts and changing inner landscape of the body and the breath allows us an opportunity to re-arrive and re-awaken to the moments.
And considering a perspective today during your practice that opens to this possibility,
That with each ending perhaps comes a new beginning,
Just like the inhale and the exhale of the breath.
And taking a brief moment here to arrive,
Just settling the body,
Beginning to recognize the breath,
And choosing a shape for your body that feels easy and comfortable but alert.
Perhaps seated in a chair,
On your mat,
Or in a reclined position.
And closing the eyes if that feels comfortable,
Or perhaps lowering the gaze or bringing a softening to the eyes.
Lengthening the back of the neck without straining,
Extending the spine towards the sky.
Allowing some ease to the throat area.
Sensing and release the shoulders.
Perhaps draw the shoulder blades down the back,
Opening the front body,
Feeling the lift and extension.
The pelvis,
The thighs,
Heavy.
The soles of the feet in contact with the floor.
Allowing the outer landscape to be as it is.
Sounds drifting in and out.
Noticing these sounds.
Allowing them to drift away.
The changing temperature of the air on the skin.
One moment,
Perhaps a coolness.
Heat.
Perhaps a slight breeze.
Just noticing these gentle transitions.
Now beginning to take a moment to turn inwards.
Losing the lips,
Sensing the breath moving in and out through the nostrils.
The temperature of the air.
Sensing your breath as it moves,
Slow and controlled through your body.
Starting to draw some deeper breaths.
Sensing the expansion of the lungs as you draw in on the inhale and release on the exhale.
And on the next inhale,
Expand the breath to the tip of the lungs.
And sense this point where we briefly pause before slowly allowing the breath release into the exhale.
Starting to simply pay attention to this movement of the inhalation and the exhalation.
Without forcing or controlling,
Just perhaps focus and notice where the inhale shifts and becomes the exhale.
Allowing the breath to return to its natural rhythm and flow.
Sensing your anchor of awareness to the sensation in the body.
The soles of the feet.
The physical sensations in the legs.
Tons resting on the thighs.
The lower back.
Mid back.
Upper back.
The shoulders.
The jaw.
Is there a tightness?
Any vibrations?
Or is there a lack of sensation?
Perhaps a wave of achiness.
Just observe the body.
Feeling into the shifting vibrations,
This energy.
Any subtle pulsing that is alive.
Noticing any constrictions.
Can there be the slightest bit of release or ease?
Perhaps guiding the breath towards these physical sensations and considering if these feelings in the body are fluid.
Do they change from one moment to the next?
Taking a moment to choose an anchor or a point of focus that you can return to when the mind wanders as it does.
Any area of the body,
A point that can steady your focus and root you in the present moment.
So when the mind wanders,
Just notice it.
Perhaps label the thought,
The feeling,
The emotion.
Any mini movie,
You can say there's the mini movie.
As an observer,
Kindly and gently reawaken and notice where the attention has gone.
Return to your anchor.
Open and allow this shifting.
This changing inner landscape.
Perhaps with a sense of release and acceptance for what is here and allowing it to be just as it is without attaching and without judgment.
Just noticing it.
Consider if these shifts can be an opportunity to begin your practice again.
Feeling in some deeper,
Fuller breaths,
Recognizing the breath with intention,
Giving the breath permission to flow freely,
Sensing the stability of the pelvis,
Feeling the rise of the crown of the head towards the sky,
Slowly transitioning now,
Bringing hands together at heart center,
Sensing into this centeredness in this shift here.
And with your eyes closed,
Notice how your body feels resting here.
An anchor to what you know to be true for you.
Perhaps setting an intention to explore the shifts and possibilities that will present themselves throughout the moments in your day and into your week.
This concludes our meditation.
