- So, if you'd like to,
you can bring yourself to sit upright
and straight with your spine strong,
reminding yourself of the very strong,
dignified,
resilient, human nature that you have.
So bringing your spine upright
and allowing your shoulders to fall back and down,
finding comfort and stability in your seat,
so that you're balanced,
not leaning one way or the other,
and your feet can be touching the floor,
touching the chair
depending on how you're situated,
but really feeling a grounding sense
coming up from your feet,
and where you're sitting,
wherever your body is supported.
And then if you'd like, you can close your eyes
or just soften your gaze.
The invitation here is to find your breath,
let your breath bind you,
and simply to sit in the quiet
with your focus on your breath.
Distractions will happen.
You'll hear sounds, or thoughts will come in,
maybe emotions or physical sensations.
So no need to tell yourself a story about those,
that's part of meditation,
it's very expected.
Just bring your attention right back to the breath.
Where does your breath find you?
Maybe it's up high in your chest,
maybe it's down a little bit lower,
maybe you could even feel it in your belly.
Letting your attention rest on your breath
like a butterfly rests on a flower,
slightly not grabbing on,
your attention just simply rests on your breath.
In-breath, the out-breath,
at any space that's there between the in-breath
and the out-breath.
Again, noticing where your mind has gone.
It's been distracted again that's not a problem at all.
Just bring your attention right back to the breath.
Your breath is a home that you can take
with you wherever you go.
In times when you might be frightened or excited,
scared, worried,
anchoring into the breath is always available to you.
So remembering that this home travels with you
wherever you go,
really appreciating that,
and reassuring bring yourself that you can come back
to the still quiet any time in your own place,
at your own timing with your own invitation,
eyes open or eyes closed,
moving or still.
A breath provides an anchor,
a place for our attention to be to rest.
So now with some small movements in your fingers and toes,
maybe some larger stretches in your body
and allowing your eyes to open once again.
Thank you for practicing with me.
(inspiring music)