Hello and welcome to this meditation.
Take a full breath in through the nose and sit up a little bit taller.
As you exhale through the nose,
Release your shoulders down.
Take a few moments with attention to breath settling into a neutral and upright posture.
Allow your belly to soften.
Shift your shoulders back ever so slightly.
And lower your chin so the back of the neck is neutral and long.
And with awareness of breath and posture,
Begin to intentionally generate a deep sensation of gratitude for the breath itself.
As you watch,
Notice the breath moving in and out through the nose.
And remember how precious this one breath is.
And the next one too.
Invite in the spaciousness of awe and wonder as you sit with the next three to five cycles of breath.
And after your third or fifth exhale,
Draw your attention to your heart.
Feel the heartbeat beating.
Perhaps in the quiet you can hear it.
Still aware of breath,
But noticing,
Listening to the heart.
Inviting in awareness of the miracle of the heartbeat as we sit with this noticing for three to five cycles of breath.
And still aware of the breath and the heartbeat,
Draw awareness to the form of your human body.
Hear functioning,
Breath breathing,
Heart beating.
Notice whatever it is that arises when we notice the unique fortune of our human birth.
Here in this human body,
You have everything you need to awaken.
You have everything you need to find happiness,
Contentment,
And joy within.
There is so much infinite capacity within you,
Infinite capacity for awareness and gratitude.
Breath breathing,
Heart beating,
A mind that can notice,
Understand,
Feel,
And discern.
A mind whose capacity for awareness,
Understanding,
And growth is infinite.
A mind whose capacity for noticing its true nature is right here,
Right now,
In your hands.
Smile on the breath.
Smile on the heartbeat.
Invite in love for this body and kindness towards this mind.
Rest here remembering you have everything you need,
Resting in gratitude for it all.
And as the mind with its infinite capacity tries to draw you away,
Keep coming back to the wonder of this one breath in,
This one breath out.
And the magic of your heartbeat and the beauty in being here.
