Welcome.
This practice is an invitation to tune in to your own inner nature.
Begin by finding a comfortable seated position.
If you feel comfortable to do so,
Close down the eyes,
Seal the lips,
And allow the breath to flow effortlessly in and out through the nose.
As you settle in for your meditation,
I invite you to bring your awareness to the base of your spine.
Feel the point of contact between your seat and the support beneath you.
Begin to sense the weight of your pelvic bowl grounding down towards the earth.
From that grounded foundation,
Begin to grow tall,
Tracing your awareness along the natural curvature of the spine.
Receive the fullness of your breath as you inhale,
And exhale completely.
Let the breath begin to take you on a journey through your own inner landscape.
Allow the in-breath to expand the belly,
The ribs,
All the way into the chest,
And with the out-breath,
Gradually dissolve tension from the shoulders,
The neck,
And the jaw.
As you breathe,
Become aware of the natural rhythm of your breath.
Allow it to move in and out like ocean waves.
Can you sense the inner spaciousness that's created by simply bringing more awareness to the breath?
Notice what happens in the mind as you slow down.
And as you ease into this practice,
Know that if thoughts or sensations do arise,
The aim is not to get rid of them,
But to merely witness them.
It's almost as if they were being carried gently downstream.
And as you continue returning to the breath,
Keeping your awareness anchored right here in the present moment,
And take a moment to simply notice,
Without judgment,
What's alive in you in this moment,
What seems to be calling for your attention about your present moment experience.
And I invite you to guide your awareness back to the breath as you begin to deepen and lengthen your inhale,
And follow the exhale all the way out,
Emptying completely.
And become aware of how this breath acts as a bridge between inner and outer worlds.
Lift your hands slowly and begin to rub your palms together,
Generating a bit of friction and heat between the hands.
And then place them lightly over your heart,
Resting one hand on top of the other.
Take a moment to honor yourself here for showing up for your practice.
Know that if any point during your day you notice your attention being pulled off center,
Remember it only takes a few conscious breaths to return to this place of presence.
And whenever you feel ready,
You can begin to gently blink the eyes open and transition mindfully into the rest of your day.
Thank you for joining me for this practice.
