Welcome.
Find a comfortable seat.
Slide your shoulders onto your back.
Humble your chin a little bit.
And soften the inner and outer corners of your eyes.
Always add one steady point in front of you until it feels natural to close the eyes.
With your eyes closed,
Notice how the other senses perk up.
You may find yourself noticing more sounds or background noises.
Even clinging to the sound of my voice or my next words.
Notice the absence or presence of taste and moisture in your mouth.
Notice the points of contact your skin has with support.
Bring your attention to the tip of your nostrils and the entry point of your breathing.
And focus on the way the air enters.
So the sense of tickle as the air trickles in.
The sense of comfort as the air moves out.
The only expectation of our time together is for you to continue breathing right where you are.
On your inhales,
Think breathe here.
And on your exhales,
Think be here.
Keep your focus simple and on your breath in and on your breath out.
Feel the sense of lifting up as you breathe in and settling down as you breathe out.
Breathe here and be here.
Know that you can come back to these phrases at any point in your day.
Focus on the inhale.
Focus on the exhale.
Feel a sense of presence in your own breath.
Thank you for sitting with me,
For breathing with me today.
And when you're ready to come out of your meditation,
Do so with compassion.
And prepare yourself for the room around you,
For the space around you.
Bring to your mind's eye the light you'll see,
The images you'll see,
And then slowly crack your eyes open.
I hope you can take some part of this meditation into your day.
Remember to breathe right where you are.
