Namaste.
Please take a comfortable position.
You could be sitting cross-legged on a mat or on a cushion,
Sitting on a chair,
Your back supported,
Or even laying down.
Please find a position that is most comfortable for you,
Where you are relaxed and alert.
Whatever position you're in,
First become aware of the surface that you are laying or sitting on.
Feel the cushion underneath you,
Or the mat or floor underneath your sitting bones.
Use this awareness of sensation to begin to focus and calm your mind and body down.
Let's take a few clearing breaths.
Inhale deeply through the nose.
Exhale out completely through your mouth.
Again,
Inhaling deeply through the nose,
Exhaling deeply through the mouth.
Now come back to a relaxed,
Easy,
Natural rhythm of breath.
If you would like,
You can close your eyes.
Today,
Our point of focus for this mindful moment will be on the sensations,
Specifically the sensation of breathing.
It may help to put one hand at your heart and one hand resting lightly on your belly.
And then visually in your mind,
Imagine just a bright,
Beautiful white light coming down from above,
And then washing,
Spreading beautifully through your entire body.
As this light washes down you,
Imagine feeling a decompression.
It's as if any tension,
Any stress,
Any hardness that you are holding in your physical body,
You simply begin to release as it washes down and out of your body.
As you continue your slow,
Natural rhythm of breath through your nose,
Inhaling,
And through your nose,
Exhaling,
Please take a moment now and try to zero in on where you feel your breath the most,
The sensation of breathing.
Where does your breath sit in your body?
You might feel it most in your nostrils as the air enters your nose and as the air exits your nose.
A feeling of coolness or a feeling of warmth.
Or you might feel it in your chest,
Your heart center.
Feeling your chest lift,
Feeling your hand lift up,
And then feeling your heart come down,
Lifting with an inhalation,
Coming down with an exhalation.
Or,
You may feel it in your belly.
The belly lifting up with an inhale,
The belly gently coming down with the exhale.
Or there might even be other sensations that are unique to you.
Simply find those sensations of breathing in your body and focus on those sensations.
Calm notation,
Calm realization.
No need to name or go deeply into the sensation.
Simply allow them to be and to flow.
You may feel it in your chest,
Your chest,
Your chest,
Your chest,
Your chest,
Your chest.
If thoughts,
Images,
Memories,
Come and gently shake your focus on your breath sensations,
This is totally fine.
Simply acknowledge these thoughts and memories,
But not cling to them too much and let them go.
Let them flow,
Then come back to your sensation with no judgment,
With no feeling of disappointment.
Simply begin again.
Let them flow,
Then come back to your sensation with no judgment,
With no feeling of disappointment.
Let them flow,
Then come back to your sensation with no judgment,
With no feeling of disappointment.
Let them flow,
Then come back to your sensation with no judgment,
With no feeling of disappointment.
Let them flow,
Then come back to your sensation with no judgment,
With no feeling of disappointment.
Continue to feel this beautiful flow of breath sensation in your being.
Welcoming this moment of calm and stillness into your life.
Remembering that you can always come back to this space,
This sensation,
This breath whenever you need it in your day.
Breathing in and breathing out.
One breath,
Sensation at a time.
Simply beginning to release your flow,
Taking a big inhale in through the nose for Aum.
Namaste.
Thank you.
