As you settle into your position for meditation,
Just notice how your body arrives in the seat.
Maybe sore,
Tense,
Calm,
Overstimulated,
Whatever it is.
Accepting your body arriving in the space as it is.
Without judgment,
Without shame.
Notice if your jaw could soften.
If the corners of your eyes could turn down slightly as the space in between your eyebrows grows wider and softer.
Notice your breath.
I want you to see if you could just experience the breath,
Feel the breath,
Feel yourself be breathed without attaching language to it.
Not thinking,
I'm breathing in or I'm breathing out or this breath is deep or I feel this in my chest or whatever it is,
Right?
Experiencing without having to verbalize it because you're not having to communicate this to anybody else.
So see if there's any way that you could arrive more fully with the sensation.
If you're newer to meditation this might seem impossible and trust me I was there.
So my best advice to you is to verbalize it but simplify it.
Maybe you think inhale with each inhale,
Exhale with each exhale.
If you have more practice meditating and maybe it feels a little easier to not verbalize as much but it still feels present that's totally normal and what I would suggest is when you catch yourself verbalizing it say in that inner voice experience with friendly kind tone just reminding yourself to come back to the feeling of the experience instead of communicating it and you do that over and over and over and over and until it becomes a little easier.
That's probably not going to be during this meditation or the next one or the next one but in time right?
You you you you you you you you you If your mind has wandered off compassionately bring it back that friendly tone just reminding yourself of what you're doing.
Maybe what you're repeating if you chose that verbal option today.
You you you you you you you you Acknowledge where your mind has gone.
Where it's at.
Where it's stayed.
Having a judgment of it good or bad.
Proud or ashamed.
Releasing any of that.
Just noticing was I present was I not.
You and in your own time you can become aware of the world around you you you you might circle your eyes around without even opening the eyes if you still have them closed a gentler way of coming back to everything that it is to be in this moment eventually opening your eyes maybe taking a little stretch or movement I'm so thankful for you joining me for this practice and I will see you for the next one
