Hello and welcome.
Welcome to this meditation where I want you to be comfortable.
Be so comfortable so that you can relax into your body.
When you have arrived and you are able to do a little check-in,
Right here,
Right now,
Just the way you are.
Right here,
See what is needed inside of your body.
Do you need a little bit more alertness or a little bit more relaxation?
If you are feeling that you need more alertness,
Maybe you feel tired,
Sluggish,
Or low,
And if you are feeling like you need a little bit more relaxation,
Maybe it's because you feel too alert,
Restless,
Busy-minded,
And you need a safe space to just be able to land.
So if it is that alertness that you are craving,
Go ahead and sit up a little bit taller.
Create space in your body,
Let the crown of the head lift a little taller,
See if you can make your neck a little longer by just tucking your chin slightly.
Still keeping the belly soft and softening the heart,
But sitting up nice and tall.
And if what you are feeling you need is more relaxation,
Soften everything.
Find that space where you can really let the body go.
Maybe you want to lie down,
Shifting whatever is needed in your body so that you can just actually let everything relax.
And when you have arrived to the shape and the alignment of your body,
That shape and alignment that your body is asking for,
You may go ahead and close your eyes,
Or drop your gaze.
Begin to focus a little bit more intently on the flow of your breath.
It's this simple.
Giving the body what the body needs,
And then allowing your presence and awareness to centre on one thing happening and unfolding in this very moment.
Your breath.
Allow your breath to come in and out through the nose.
And can you begin to notice what is happening inside the body with every single breath?
You follow the flow of the breath as you inhale from the nose.
Notice what that breath feels like as you pull it down into your body,
Down towards your lower belly.
Where does the breath go?
What is the experience,
The sensations,
The feeling of that breath as it makes its way to the centre of your being?
And as the breath turns and becomes an exhale,
Notice the shift.
What happens in that transition?
How does the breath move from an inhale to an exhale so effortlessly?
It happens automatically,
The body does it on its own.
Of course you could control it as well,
But for right now,
Just stay.
Very,
Very aware.
Notice the transition.
As the breath becomes the exhale,
Follow the flow back out.
The journey of the breath through the body.
What does the breath touch?
How does that exhale feel?
Where does the breath go?
What sensations are you able to notice?
Allowing the breath to release all the way back out through the nose and then noticing again that transition.
The exhale turns and becomes an inhale.
And it happens so quickly that you need to be very,
Very present to catch it.
To notice that moment.
The silence and the space that opens up for just one second.
And the gap between the cycles of the breath.
Become curious about that.
Become curious about what unfolds in this moment.
This effortless and essential part of your being.
Your breath is your life.
Every moment of every day,
You are alive,
You are breathing.
Yet we rarely pay enough attention.
We know that the quality of our breath deeply impacts the quality of our life.
So continue to remain this aware of your breath.
Letting your body stay in the position you've chosen for your greater good on this great day.
And notice everything that happens as you breathe in.
Noticing each transition as the inhale becomes the exhale.
And stay aware of the full exhale as you breathe.
And then notice as the breath turns once more.
Again and again.
And this,
This is the practice.
It is you.
In your body.
It's you being present here now.
It's you finding an anchor for the moment.
You will notice that the longer that you stay and stay focused on this practice.
The longer you remain focused on your breath.
The more things are going to start to shift inside you.
You may find yourself with a little more space between each of your thoughts.
You might notice new parts of the body softening a little deeper.
You might notice an emotion or a feeling wanting to come through and be processed.
Or perhaps you can just be in this moment without any attachment to any outcome at all.
You are just here.
Breathing in and breathing out.
With the complexity and all the simplicity that this breath of yours brings.
You can stay here with your breath for as long as you like.
You can gently bring yourself back to the space around you.
Bringing gentle movement into your body.
Slowly opening your eyes.
Maybe giving yourself a little hug.
A little expression of gratitude for showing up.
May you have a great day.
Thank you for meditating with me.
