Meditation for Presence

Welcome. This is a meditation for presence. Find your way into a comfy seat. You might bring support underneath you. Begin to get the alignment of your body just right for you.

Might inhale invite your spine to lengthen. And as you exhale soften the shoulders back and down, settle into your seat. Now as you feel yourself gradually arrive and settle in your meditation, and begin to notice what has your attention. And it might be thoughts moving through the landscape of the mind, sensations, emotions, feelings. Thinking a few moments to draw your awareness inward towards the inner landscape.

Lowing your inhale to invite some language. Heeling the base of your skull gently float back and up, and the exhale too soft in the face, the jaw, the belly. Grounding through the sitting bones. Begin to draw your awareness towards the breath. Now as you draw your awareness towards the breath, notice how the quality changes as you come into relationship with it.

Might feel the breath gently rise and fall. Might feel a widening, a deepening, a lengthening, The primary technique in our practice is to let your attention stay tethered to the breath. What is the quality of the inhale and the quality of the exhale? As you tether your attention to the breath, become aware of the sensation of the breath in the body. Oh, this when you're attention wanders away from the breath.

Getting swirled up in thoughts. Gently draw your awareness back. Here the breath is An invitation in the present moment awareness. Maintain this quality of length through your spine as you soften and relax the body. Hening your attention state tethered to the breath.

Wotis, when the mind wanders away, It's carried down the river of thinking and then gently drawing it back. You begin to draw your awareness towards your nostrils. And as you draw your awareness into your nostrils, Begin to notice the quality of the breath. Might feel and sense the subtle sensations of the breath. As you inhale and exhale, allowing yourself to rest here for a few minutes.

Wolding your attention in the nostrils. My feeling sense how this live aligns you inward towards the central channel resting in this calm, quiet river. Oh, it is when your attention wanders away, Gently drawing it back into the nostrils for about another minute or so. Can the breath and invitation into present moment awareness. And then from the nostrils, gently relax the effort of your attention on the breath.

Just allow yourself to rest in a more wide open awareness. Free of technique. But as the mind starts to swirl and the thoughts arise, you might gently come back to the breath or the nostrils at any moment throughout your practice. Or your day. Now from in within this embodied awareness, allowing your presence to gently radiate and expand.

Joining the hands together as we breathe in and breathe out with a soft bow forward and in. Namaste. Thank you for being here.