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Meditation Script:

Seated, maintaining an upright

position, relax the shoulders. Bring attention to your breath. Notice your

inhale, exhale. Aware of any resistance as you breathe in or is it easy to

breathe fully in? As you breathe out, notice resistance or is it easy to breathe

fully out? Notice if your breathing is deep or shallow, quick or slow. Observe

any tension in the body as you breathe in. Breathing out, relax whatever you

can. Here, bringing attention back to your posture. Seated, maintaining an

upright position, with shoulders relaxed. Relax the face. Deepen and expand the

breath. Fill the belly up with the breath, breathing in, feel the front and

back ribs expand to the sides of the body. Exhaling, feel the ribs return to

center, belly drawing slightly in, fully release the breath.

Here, I’ll guide an even inhale to

exhale, 5 ½ county inhale, 5 ½ county exhale for three cycles of breath. Aware

of your respiratory abilities, do what you can. Honor where your body is at in

this moment. Exhale completely. Inhale, 2, 3, 4, 5, &. Exhale, 2, 3, 4, 5,

&. Inhale, 2, 3, 4, 5, &. Exhale, 2, 3, 4, 5, &. Inhale, 2, 3, 4,

5, &. Exhale, 2, 3, 4, 5, &. Return to your natural rhythm of breath.

Notice physical sensations—tension or

ease. Bring attention to your mental space—thoughts passing through the sky of

the mind. Bring attention to your emotional space—emotions moving through your

whole body like waves on water.

Once more, I guide that even inhale to

exhale for 3 cycles of breath. Exhale completely. Inhale, 2, 3, 4, 5, &.

Exhale, 2, 3, 4, 5, &. Inhale, 2, 3, 4, 5, &. Exhale, 2, 3, 4, 5,

&. Inhale, 2, 3, 4, 5, &. Exhale, 2, 3, 4, 5, &. Return to your

natural rhythm of breath.

Gently wiggle the fingers, wiggle the toes. Inhaling, lift your shoulders up.

Exhaling, roll your shoulder back and down. Finding one more big breath in,

filling up the belly, feeling the breath expand to the sides of the body,

inhale. Then drawing everything to center, exhale completely. Breathing, gently

open your eyes, moving forward with a greater sense of balance into your day.