Start your meditation by pulling the sit bones out from underneath you to create a solid foundation. Lengthen your spine and reach through the crown of your head, neck is long. Let your lids soften. Become aware of your breath. Notice the sensation of it in your body. Use the breath to anchor you in the present moment. Forget everything that came before this, any expectations you have about your practice and set the intention to be entirely present on your mat. Don't worry about what is coming after your practice.
Focus on your breath. Seal your lips and take a deep inhale through your nose. Exhale through your nose. Continue to breathe like this throughout your practice, returning to your breath any time you need to slow your heart. Use the breath to anchor you in the present moment.
Fill your mind with something beautiful. Take a moment to reflect on the beautiful image that comes to mind. Then, place your hands over your heart for a moment, focusing on that thought. Inhale your arms high to lotus mudra, letting the hands blosssom open. Offer something up as you come into your practice.
