And let's begin.
Settling into a comfortable posture which balances gentleness to body and wakefulness to mind.
Feeling a grounding through the floor down to the earth.
And inviting a comfortable rising up of spine towards sky.
Maybe a shoulder roll or two to loosen the lower shoulders and torso.
Finding a comfortable resting place for hands,
Maybe resting upon thighs or cupped within lamps.
And deciding eyes opened or closed,
Whichever you feel more comfortable and safe with.
Bring in your awareness.
The physical presence of body seated here.
Noticing any areas of muscle tension that really don't serve you in any way.
Inviting a letting go as best as you can.
Bringing your attention to body breathing.
The rise and fall of chest and belly.
Filling your awareness with the physical sensations of body breathing.
And if you find that focusing on the breath doesn't feel comfortable or.
.
.
Maybe provoke some anxiety,
Choosing another sensory-based focal point.
Maybe your feet resting upon the floor or hands resting upon thighs.
Filling your attention with this felt sense.
Of body in this moment.
And when you notice your focus drifting away,
Which it will,
It's simply what mind will do.
Typically into memories of the past or worries of the future.
First just acknowledging,
Oh look,
My focus has drifted away.
And then with gentleness and kindness,
Ushering your focus back to body breathing once again.
When our focus drifts away,
It's very easy to allow Judging.
I shouldn't have my focus drift away.
I should be better at this.
This is an opportunity to bring in the mindfulness qualities.
Suspending judging and striving.
Greeting this experience.
With acceptance or allowing.
Patience and curiosity.
What happens if I simply observe this unfolding moment as it is?
Breathing.
Observing this unfolding moment.
Greeting all that shows up.
With curiosity.
Thank you.
Now if your eyes were closed,
Opening eyes and inviting in the light.
Maybe a gentle stretch and movement of the body.
As we bring this meditation to an end.
