Find a comfortable position for your practice.
Perhaps it's pausing this recording and making adjustments to lie down with blankets,
With props.
Making your practice easy because your body is comfortable.
Settle into your meditation position.
Closing the eyes or softening your gaze.
Taking in three deep breaths and if it's available to you right now audibly sighing on the exhale.
Arriving here,
Letting go of what has come before.
Let go of whatever has happened.
And arrive in this moment with your body in this position.
And allow yourself to be held by the earth.
Allow your body to feel heavy.
And allow that heaviness to be fully supported by the supports beneath you and by the earth beneath them.
Fully arriving here.
Placing one hand on the belly and one hand on the chest.
Noticing the sensations underneath the hand that's resting on the belly.
Noticing the breath.
And noticing the subtlety underneath the hand that is resting on the belly.
Noticing the experience.
Noticing this belly on the inhale.
Noticing this belly on the exhale.
And without trying to change your breath,
Without trying to deepen it or control it.
Noticing the subtle sensations happening beneath the hand that is resting on the belly.
See if you can let your belly become soft.
If there's any tension there,
If there's any holding or grasping.
With the next exhale,
Can you let go?
And notice this breath.
Notice the sensations at the belly with this breath.
Bring your awareness to the sensations underneath the hand that is resting on the chest.
And just as we have done with the belly,
Bring your focus to the chest and the subtle sensations you might experience as your body breathes.
The subtle sensations your body makes as your body breathes.
Feeling both hands.
Feeling where they both rest on the torso.
And feeling the sensations underneath both hands as the body breathes.
You might like to keep your hands here for the rest of the practice.
You're also welcome to let them rest back down.
But continue to notice the sensations of your body breathing.
Noticing the sensations in the torso around the chest and the belly.
Rest your awareness here.
Noticing the sensations.
Noticing the subtlety.
The breath breathing.
We can let go.
We can come here to settle.
To rest.
To reconnect with ourself.
Whilst the body breathes.
Whilst the supports beneath us hold us.
Whilst the earth holds us.
We can rest in the awareness of the breath.
Without needing to do anything.
Without needing to be anyone.
We can just be.
With this breath.
Resting.
Feeling the sensations of your body resting on the supports beneath you.
Taking a few deeper breaths.
And when you are ready inviting some movement to your body as you come to close this practice.
Perhaps finishing by placing a hand on the chest,
A hand on the belly.
Sharing gratitude for taking the time to pause.
To rest.
And knowing that this is always here.
This breath.
In this restful posture.
Anytime you need.
The practice is now complete.
Thank you for meditating with me.
