Welcome,
I'll invite you to close your eyes.
If that doesn't work for you,
Find a spot to gaze at,
Maybe something down in front of you,
Just a few feet out.
If you need to move during this meditation,
Please move.
There's not some perfect meditation pose or state you need to achieve.
You've already done the work by pressing play and taking this time for yourself.
Let's take a big breath in,
Pause at the top,
Sigh it out.
One more time,
Just like that,
Breathing in and release it out.
I invite you to feel where your body is touching a surface.
So if you're sitting,
You're sitting on the ground,
Feel your legs,
Feel your butt,
Feel your hips,
Feel all of it in contact with the ground.
If you're leaning against a wall or lying down,
Feel that go all the way up your back,
All of those points of contact.
In this moment,
You are supported.
What happened before,
You sat down to meditate,
No longer exists.
What's coming next hasn't happened yet.
So we're living in this little blissful moment of in-between,
This present moment where you're feeling your body make contact and be supported by the surface around it.
I'm going to guide you rather quickly through different points of the body and allow your attention and awareness to just follow my voice.
If you're having trouble following me,
Sometimes it can be helpful to repeat the body part within your own mind as you move your attention there.
You can't do this wrong,
Let's begin.
Please bring awareness to your mouth.
Notice the sensations of the upper and lower rows of teeth,
The tongue,
The jaw.
Please bring awareness to your left ear,
Your right ear,
Both ears at the same time.
Your left eye,
Your right eye,
Both eyes at the same time.
The left nostril,
The right nostril,
The flow of air going in and out of both of your nostrils.
The center of your forehead,
The top of your head,
The back of your head,
The back of your neck.
Please feel into your left shoulder,
Your right shoulder,
Both shoulders at the same time.
Your left elbow,
Your right elbow,
Your left hand,
Your right hand,
The entire left arm from shoulder to fingertip,
The entire right arm from shoulder to fingertip,
Both arms at the same time.
Please feel the sensation,
The vibrating or pulsating sensation of both of your arms at the same time.
Moving to the center of the chest and the upper back,
The center of your abdomen,
The mid-back,
Your lower belly,
Your lower back.
Your left hip,
Left knee,
Left ankle,
Left foot,
The entire left leg as sensation.
The right hip,
Right knee,
Right ankle,
And right foot,
The entire right leg as sensation.
Please feel into the sensation of both of your legs at the same time.
Move the awareness to feel your entire torso,
Both front and back.
Feel into the entire front side of the body,
From head to toe.
Please sense into the sensations present in the entire front side of the body,
The back side of the body,
From head to toe.
Please feel the entire body,
The whole thing.
Feeling into the sensation of your physical form,
Noting sort of a vibrating or pulsating or sort of humming sensation that radiates both outwardly and inwardly all the way around you.
Let's zone back in on the breathing.
Notice your body breathing itself.
You don't have to do anything,
It's going to happen.
Notice that gentle rhythm,
The ebb and flow of the inhale and exhale,
And how your body responds,
How it sort of rises and falls as you breathe in and then as you release out.
Notice if there might be a little bit of a calm sensation,
An ease about you,
Or maybe not,
Right?
Maybe the mind is still racing.
Either way,
You haven't done this wrong.
The invitation is simply to notice what's here,
What you're experiencing in this present moment,
How that shows up in your body,
And how paying a little bit of extra attention may invite some relaxation,
A sense of ground,
Or maybe even a calmness.
Let's take one more big breath in together,
So full inhale,
Filling your body up,
And then release it out,
Sigh it out,
Let it go.
Take one more moment to send a little gratitude inward,
Thank yourself,
And know that I thank you too for sharing your time with me.
Be well.
