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Meditation: Sandra Egli

Begin with settling yourself comfortably with your eyes closed and your feet flat on the floor.

Turn your attention inward, to the inner space of your body. Notice yourself, how you are in this moment, whether calm or anxious, agitated or relaxed. There is nothing to do, just notice.

Now turn your mind’s eye to your breathing. As you inhale, watch the air as it enters your nostrils. As you exhale, observe the air as it leaves your body.

There is no need to change your breath or attempt to control it in any way. Just continue with your natural pattern of breathing in, breathing out.

If you like, you can follow your breath into your lungs and watch your lungs expand, then deflate.

There is a pause between the inhale and exhale of the breath. Notice the pause.

And continue breathing in and out…

(2 minutes of music)

Breathe the universe in and breathe the universe out. As though the whole world is your creation and you the glass blower. Creating as you breathe. Giving birth to the shape of the world.

As you breathe the universe, the universe is breathing you. Co-creative spirits of one another…

(silence with music for 2-3 minutes)

When you are ready, let your attention return to the room and your own body/self. Gradually open your eyes, look at your surroundings, stretch, and return to everyday consciousness.