So welcome to Scented Meditation,
My name is Megan and thanks for joining me for our 20 minute body awareness meditation today.
We're just beginning by getting settled into your space,
Sitting upright with your back supported using any props such as cushions or blankets to help you feel really comfortable.
Just a reminder to make sure notifications are silenced on your phone and feeling free to make any adjustments throughout the practice so that you always remain really comfortable.
So once you're feeling settled and supported,
The invitation is to gently close down your eyes and just taking a moment to acknowledge whatever it has taken for you to make space in your life to be here today.
And taking some time to draw inwards,
Becoming aware of how you're feeling,
Just giving yourself permission to accept whatever shows up for you,
Not judging these feelings,
Just noticing them and making space for them.
Letting go of any expectations you may have for this meditation and just trusting that our bodies intuitively know what is needed.
Whatever meditation you experience,
It's just perfect for you today.
Beginning by noticing your breath,
Not changing it or forcing it in any way,
Just noticing the natural movement of the breath moving in and out of your body.
Just noticing any subtle movements that your breath creates in your body,
The rise and fall of your chest,
Maybe the rise and fall in your shoulders,
Even the way your head balances gently on your neck.
Continuing to take control of your breath as you slowly deepen it,
Gently guiding your breath down into your belly,
Feeling your belly rising with each inhale and falling with each exhale.
Continuing to take slow and steady breaths,
Directing the breath down into your belly.
Taking deep breaths like this enables the body to enter a deeper sense of relaxation.
You can choose to breathe like this at any time throughout the day to calm your body and your mind.
During the practice today we will be using different anchor points to rest our awareness on.
At the moment the anchor is your breath and whenever you happen to realise that you have drifted away from the anchor to thoughts or noises or physical sensations in the body,
Just simply and easily guiding your awareness back to your anchor without any judgement or concern.
This is the process of effortless meditation and is exactly what should be happening.
We are returning your breath now to its natural easy rhythm.
I invite you to scan your body as we breathe in the loving healing energy,
Relieving any tension as we go.
Beginning by taking a deep breath,
Imagining the loving energy being directed down through your body,
All the way down your neck,
Down your torso,
Down your legs and into your feet.
Feeling your toes at the end of your feet with a loving lightness.
Feeling your feet and your heels with this warm healing energy.
Just relaxing them and thanking them for all they do for you.
And on your next exhale,
Imagining any tension and tightness just moving out of your feet and back up your legs,
Up your torso,
Through your neck and being released back out of your body.
And on your next breath,
Imagining the loving energy moving down into your body,
Past your neck and torso and down into your legs.
Imagining your legs filling with this warm healing energy.
Moving through all the fibres of your muscles and around your bones.
Feeling your calves,
Your knees and your thighs.
Just relaxing them and thanking them for all they do for you.
That walking and sitting and standing.
And on your next exhale,
Imagining all the tension and tightness just moving back out of the body,
Up through your torso,
Up your neck and back out into the universe.
And on your next breath,
Imagining the loving energy moving down into your body,
Past your neck and your chest and into your stomach.
Imagining your belly filling with this loving light.
Moving through all the fibres of your stomach and digestive system.
Just relaxing them and thanking them for all they do for you.
Digesting your food and cleansing your body of all that no longer serves you.
And on your next exhale,
Just imagining any tension moving back out of the body,
Up through your chest and your neck and back out into the universe.
And on your next breath,
Imagining this loving energy moving down past your neck and into your chest.
Imagining your chest filling with this loving healing energy.
Moving through all the fibres of your heart and your lungs.
Filling them with love and lightness.
Thanking them for all they do for you.
And on your next exhale,
Just imagining any tension and tightness moving back out of the body,
Up the neck and out into the universe.
On your next breath,
Imagining the loving energy moving down into your neck and shoulders.
Imagining the loving light moving through the muscles of your shoulders.
Just relaxing them,
Feeling your shoulders drop away from your ears and sink further into your support.
Thanking them for all they do for you.
For holding you tall as you move through the world.
And on your next exhale,
Imagining any tension moving out of your body and back out into the universe.
And on your next breath,
Imagining the loving energy moving into your face.
Just filling your face with a warm healing energy.
Moving through all the little muscles around your eyes,
Your cheeks and your jaw.
Filling your face with love and lightness.
And on your next exhale,
Just imagining any tension being released from the body.
Simply blown away on the breeze.
Feeling your body,
Feeling totally relaxed.
All the tension released from your body as you rest in this feeling of loving lightness.
And just resting your awareness on this feeling of love and lightness in your body.
Or if you'd prefer to use your breath,
Finding the place where you most feel it.
Resting your awareness there.
And you will notice thoughts arising,
Thoughts very normal.
And during the meditation we are not trying to push them away.
Just returning your awareness to rest on your anchor.
I invite you now to let go of your anchor.
Just releasing it from your awareness.
And gradually beginning to deepen your breath.
Just deepening your breath.
Becoming aware of your body.
Sitting on your chair.
Becoming aware of the contact your body is making with the support beneath you.
And keeping your eyes closed.
Just beginning to bring some gentle movement back into your body.
Maybe starting by wriggling your fingers and your toes.
And gradually expanding this movement to your arms and your legs.
And then stretching and twisting.
And moving in any way that feels right for you.
And then just noticing how you are feeling.
Just noticing if you are feeling a little more calm.
And I invite you to simply set your intent chest.
To carry these feelings with you into the rest of your day.
And whenever you are ready,
Just let the last thing be to open your eyes.
And thank you for sharing this meditation with me today.
