The following meditation was recorded in the jungles of Costa Rica,
Deep inside the rainforest.
Find your comfortable seated position,
Or any other position of your liking.
Keep your alertness,
Becoming aware of your moment-to-moment experience.
Relaxing and waking up through the body is a way to become more present.
Go through your body and sense other areas that are more obviously tight or tensioned.
Are there any areas in your body asking for your attention?
What wants to let go right now?
Soften the face muscles,
Around the eyes,
The mouth,
The jaw,
The tongue.
Soften the shoulders,
Relaxing any tension there.
Relaxing any tension around the shoulder blades.
Let your arms rest effortlessly.
Move the attention to your heart area.
Focus on your heart center,
Deep inside your heart.
What do you sense there?
Can you relax any tension around the heart?
The front of the heart,
The back of the heart,
Below and above.
Just relax,
Feeling the breath at the heart area.
Deep inside the heart.
Scanning down and allowing,
Loosening,
Relaxing the solar plexus area,
The diaphragm area.
Just under the upper ribcage.
Loosening and relaxing the abdomens,
Softening the belly.
Sensing the breath being received in a soft belly.
Sensing the energy there,
Focusing deep inside.
Moment to moment,
What is?
Allowing it to be.
Move the awareness to your pelvis area.
Sensing if there's any tension there.
Is there any tension around the pelvic floor that you can let go of?
Keep scanning down your legs,
All the way to your feet.
Can you feel your feet from deep within?
Can you feel your feet from the inside out?
Relaxing and loosening any tension if presented.
Let all the sensation in your body happen.
Heat or cold,
Pressures,
Tensions and flows.
The subtle movement of the breath.
Where does the breath flow?
How deep or shallow is it?
Where does the body expand with the inhale?
Where does it contract with the exhale?
Let the breath be your anchor in the present moment.
If you're not comfortable with using the breath as your anchor,
Let it be any other bodily sensation.
Like the palms of your hands,
Maybe your feet.
Use that as your anchor to come back to again and again.
To rest your attention on.
Whenever your mind wanders,
Return to that anchor gently.
Again and again.
Relax into your breath.
If there are stronger,
More dominant sensations,
Uncomfortable sensations,
Overwhelming sensations,
Stay with them.
Allow yourself to feel them directly.
Sense how it moves or changes.
Then gently come back to your anchor when you're ready.
Any strong emotion or sensation coming up,
Stay with it.
Observe the wave.
Sense how it flows in your body.
And again and again come back to rest in your anchor.
Seeing clearly the moment-to-moment experience.
Opening to this present moment.
The incoming breath.
The outgoing breath.
The incoming breath.
The outgoing breath.
Using the energy of the last new moon of 2024.
Take the time to reflect.
What have you learned about yourself in the past year?
Keep reflecting.
How do you want to use this wisdom to do things differently going forward?
Keep reflecting.
If you could have anything you wanted for yourself next year,
What would it be?
What have you learned about yourself in the past year?
How do you want to use it going forward?
What would it be if you could have anything you wanted in 2025?
Take the time to journal after this recording ends.
Start envisioning how you want things to unfold for you in 2025.
Thank you for joining me.
Namaste.
Until next time.
