So welcome to Scented Meditation,
My name is Megan and I'll be guiding you through a body awareness meditation.
We're just beginning by getting settled into your space,
Just finding a position that feels supportive and using any props such as cushions or blankets to help you to feel really comfortable.
And then a reminder to switch out of any devices that you're using to silence.
And whenever you're ready,
The invitation is to just gently close down your eyes.
Feeling free to make any adjustments throughout the practice so that you always remain really comfortable.
And just turning your awareness inwards and taking a moment to notice how you're feeling today.
Just noticing any feelings or thoughts that may be swirling around in your body or in your mind and accepting them just as they are.
Just making space for them.
Letting go of any expectations that you may have for this meditation.
You have nothing to be achieved here,
Not trying to force a certain outcome.
Just taking each meditation as it comes.
We're starting now to become aware of your breath as it journeys through your body.
Just noticing the natural easy rhythm without changing it in any way.
Noticing the air moving in and out of your nostrils.
Noticing the rise and fall of your chest.
Even noticing the gentle movement of your body.
Swaying with the movement of your breath.
We're beginning now to take control of your breath as you slowly deepen it.
Gently guiding your breath down into your belly.
And we feel the breath as it moves through your body.
And we're feeling your belly rising with each inhale.
And softening and falling with each exhale.
And continuing to take slow deep breaths.
Directing the breath down into your belly.
Breathing like this naturally relaxes our nervous system.
And just knowing that you can take deep breaths like this at any time throughout your day.
To relax your body and calm your mind.
And when practicing effortless meditation we gently rest our awareness on an anchor.
At the moment your anchor is your breath.
And just whenever you happen to be in a state of deep relaxation,
Relaxed way,
Back to rest on your anchor.
This is the movement of the mind that will happen many times throughout your practice.
And it's exactly what should be happening.
And remembering there's no such thing as a good or a bad meditation.
Just trusting that our bodies instinctively know what is best for us.
Whatever meditation you're having is just perfect.
And it's just what is needed for you today.
So returning your breath now to its natural easy rhythm.
I invite you to imagine a warm golden loving light falling from above you and entering your body through the crown of your head.
Just imagining the golden light filling your head and making it a beautiful,
Filling your head and melting away any tension you find in any parts of your face.
Imagining this golden light spreading down your forehead and relaxing all the little muscles around your eyes.
Spreading down to your cheeks,
And your tongue,
Your lips,
And your jaw.
Every breath,
Just noticing how the golden light spreads a little bit further,
Like sweet honey moving slowly down inside your body.
Just imagining all the tension in your face just melted away.
Imagining the warm golden light moving down your neck,
Just melting away any tightness or any tension that you're holding there.
And as the light moves across your shoulders,
Just feeling them dropping away from your ears.
It's melting away towards the back of your chair.
The warm golden loving light just melting away any tension you're holding there.
And the warm golden loving light is now flowing down your arms,
On your shoulders,
All the tension in your arms dissolving.
Feeling the warmth moving past your elbows,
All the way down to your hands,
And your fingers.
Your arms feeling heavy and relaxed,
And totally at ease.
Noticing the warm golden light flowing into your chest,
Melting away any tightness that might be present.
And just feeling your heart and lungs with a loving lightness.
And taking in a breath,
Feeling love radiating throughout your chest.
Exhaling this loving breath into the space around you.
Noticing the golden light slowly spreading down into your belly.
And feeling it with a warmth that is comforting.
Melting away any tension being held there.
And feeling your belly softening,
And loosening.
And now imagining the golden light flowing down into your legs.
Noticing your thighs becoming heavier and heavier.
As the warmth spreads down past your knees,
Moving slowly down past your calves,
And into your ankles,
And your feet and toes,
Resting gently on the ground.
Your whole body is now pulsing with this warm golden light.
Peace and love radiating throughout your body.
Feeling all the tension just melted away,
As you rest in this loving golden light.
From this place I invite you now to rest your awareness on this feeling of warmth and peace filling your body.
Or if you'd prefer to use your breath or another anchor of your choosing.
Just remembering that the anchor is not a place to focus on,
It's just a place to return to whenever you happen to remember.
Thoughts will come,
You're not trying to stop the thoughts from coming,
You're not trying to push them away.
Just returning your awareness to rest on your anchor.
Gradually beginning to deepen your breath.
Deepening your breath and becoming aware of your body.
And becoming aware of your body.
Just feeling your body on your chair.
And expanding your awareness to become aware of your surroundings once more.
And just keeping your eyes closed.
And in your own time,
Just bringing some gentle movement back into your body.
Maybe starting with movement in your fingers and your toes.
And then expanding this movement to your arms and your legs.
Just stretching and twisting.
And moving in any way that feels right for you.
And then from this place,
Just taking a moment to notice how you're feeling.
Just noticing you're feeling a little more calm.
A little more centered.
I invite you to simply set your intention,
Carry these feelings with you into the rest of your day.
And then whenever you're ready,
There's no rush.
Just let the last thing be to open your eyes.
And thank you for sharing your practice with me today.
