Welcome to this practice.
My name is Mila and thank you for joining this meditation today.
We're going to start by taking a seat and can be any seat.
Just making sure that you're comfortable sitting in stillness for a moment here.
Now once you feel ready just straightening the back just slightly,
Relaxing the shoulders down.
Taking a full breath in through the nose and a full breath out through the mouth,
Maybe with a little sigh.
And gently closing the eyes down and maybe taking another full breath here just in your way.
Landing in this moment with whatever feeling is present.
Just with the eyes closed gently softening the muscles of the face.
Start taking a bit of distance between what you're feeling in this moment right here.
Notice how your body feels.
Notice how your mind feels.
Notice the emotions.
Just observing as if you're standing from afar.
And then placing your focus onto your breath.
Just staying with the inhales,
Staying with the exhales.
And if you lose track just coming back.
And we don't have to change anything right away.
Just practice staying and practice listening,
Observing.
And that can already be enough.
Maybe you notice the breath changing as you observe.
I'm just letting that happen.
I'm just adding our physical sensations of the breath.
And maybe you want to gently start deepening the inhales and elongating the exhales as much as you can.
Feel that inhale expanding into your body.
Feel the exhale contracting.
Just imagine inhale drawing from up the ground into the core and into the mind.
Imagine the exhale going along the spine,
Out the tailbone.
And the inhale drawing up from the ground through the core to the mind,
The brain.
And the exhale drawing along the spine and out the tailbone.
Just taking it as slow as you can.
And allowing it to be different each round.
And then letting that pattern go,
Letting that visual go.
And allow yourself to slow down the movement,
The chest.
Just feeling some calm,
Some peace enter the body.
Feel the muscles soften again.
And just follow your breath for these last few moments.
And our breath is in direct connection with the state of our mind.
And allow it to change,
To transform.
And come back to it any time.
And if you want to stay with it for a few moments longer,
Feel free.
If you're ready to go about your day,
Then I'm wishing you very well.
Ending this practice here.
Thank you for practicing with me.
I hope to meet you again.
