Finding a comfortable seated position for this practice,
You could be sitting in a chair or on the floor on a cushion.
Take a nice deep breath in through the nose.
And a big exhale through the mouth,
Letting it go.
Beginning by relaxing the body.
So allowing everything below your navel to release and relax.
Softening the muscles of the pelvis and of the legs.
Cultivating a sense of stability,
Of foundation.
Even imagining that you're growing roots.
An entire root system that goes deep,
Deep down into the earth.
Growing the spine tall up out of this foundation,
Like the trunk of a young tree,
A sapling.
It's strong but it's still flexible.
Able to bend gently as the wind blows.
Keeping you upright and alert and supporting a soft belly and an open heart.
And feeling the crown of your head reaching up toward the sky.
Even imagining that the forehead,
The head space,
Is symbolic of the sky.
Imagining this vast blue sky area in the forehead.
This vast space of awareness.
Knowing that weather can come in,
Can blow in dark clouds.
Even thunderstorms sometimes,
Heavy rain.
Just like these thoughts that we have.
These storms of thoughts that we have in the mind.
But knowing that beyond those thoughts is this vast blue sky.
Maybe even reminding yourself today why you have come to this practice.
Reminding yourself of perhaps benefits that you've received from your meditation practice in the past.
Or whatever it is you'd like to receive from this practice.
Just connecting with your intention.
And as easily as the intention rises up for you,
Can you just let it go knowing that even in the conscious awareness of your intention,
Its work is done.
So letting it go.
And beginning to shift your attention onto the rise and fall of your breath.
And remember that we are not changing or altering the breath.
The attention we're placing on it is non-interfering.
We're just observing it as it unfolds.
Whether the inhalation is deeper or exhalation is deeper,
It doesn't really matter.
Whether the breath is deep or shallow,
Long or short,
Again,
It doesn't really matter.
We're just aware.
You can begin to sharpen your attention a little bit more by noticing the top of the inhalation and the bottom of the exhalation.
And you might begin to notice that there is a pause.
A short pause at the top of the inhale and at the bottom of the exhale.
Can you let your attention rest there?
At the top of the inhale and the bottom of the exhale.
And can you become aware of this pause?
However short it is,
Can you focus all of your attention on the pause at the top of the inhalation and at the bottom of the exhalation?
Recalling these moments of stillness.
Letting go of any efforting,
Any striving,
Struggling or trying too hard.
So the awareness on the breath is quite gentle.
You're holding it in your attention,
But you're holding it lightly.
Holding it with an open palm instead of with a closed fist.
See if you can continue to find that pause,
That still point at the top of the inhale and at the bottom of the exhale.
Taking a long,
Deep inhale through the nose and a full sigh through the mouth.
Take a moment to feel grateful for this time spent in practice.
For this time that has allowed your mind to rest on the still point.
And feeling gratitude for any benefits of this practice,
Whether they are known or unknown to you.
May our practices benefit all beings.
