Relaxing the Mind with a Home Base Meditation Script

Please discover a sitting position
that permits you to be alert,
your spine erect but not rigid,
and in addition relaxed.

Now close your eyes
and rest your hands
in a straightforward effortless way.

Take just a few moments
to scan through your body,
and wherever possible,
soften and release
obvious areas of physical tension.

We start the practice of coming back
by establishing our home base.

While there are various possible anchors
corresponding to sound or sensations throughout the body,
essentially the most common
and the one we’ll be exploring here is
the breath.

Please breathe naturally
and easily notice where the breath is easiest to detect
and where the breath also feels nice or at the very least neutral.

So that you may be taking note of
how the breath feels because it flows
out and in of your nose,
you may feel the touch of your breath
around your nostrils
or in your upper lip,
or perhaps you’re feeling the movement of your chest
or the rising and falling of your abdomen,
or perhaps you’re feeling your whole body like a balloon
expanding with the in breath,
deflating with the out breath.

So just take some moments
to bring your attention
to the sensations of respiration in one in every of these areas,
a relaxed attentiveness.

There’s no need to regulate the breath.

Moderately, sense you’re receiving the breath
very like you’d take heed to sound.

With a relaxed awareness,
discover what the breath is admittedly like
as a changing experience of sensations.