Get comfortable and let's get started with our session today.
Feather your nest and find yourself a very comfortable meditation position.
Once you do,
Before closing your eyes,
Just pay attention to the room and the space that you're in.
Look around.
What colors can you see?
Are you inside a building or outside?
If you're outside,
Can you see nature?
Can you see some greenery?
Are there people?
Are there trees?
Is there a water body?
If you're inside,
Are you on your bed?
Are you on your set?
Are you on your couch?
Are you on your floor yoga mat?
Just pay attention to external environment.
What colors can you enjoy to experience this moment?
I invite you now,
Find a spot where you can gently rest your eyes.
Once you do,
Just pay attention to that spot.
Put all your awareness and attention to that one spot.
Now gently allow your eyelids to flutter together as you close them.
Gently allowing your upper eyelid to rest on your lower eyelid.
Once you do,
Pay attention to all the sounds that you can hear.
What sounds can you pick around you?
What do you hear?
Without labeling any of the sounds,
What do you hear?
Can you hear the sound of your heartbeats without placing your hands on your chest?
I invite you to move your awareness into your body.
Notice the void inside of you,
The silence within,
The point of creation within.
And as you do this,
Gently shift your awareness to the tip top of your head.
For us to do a quick body scan.
Pay attention to your head.
Pay attention to the crown of your head.
Once you do,
Move your awareness down into your brains.
Move your awareness down to your face.
Relax your eyebrows.
Relax your eyebrows.
You're here to relax.
Relax your jaw.
You notice that when you're smiling,
It's impossible to frown,
So I invite you to smile a bit.
As you move your awareness down to your neck,
Down to your shoulders and to your arms.
Your left arm,
Your left fingers,
Your right arm,
Your right fingers.
Move your awareness to your chest.
How does your heart center feel today?
How does your upper back feel today?
How does your underarm feel today?
Warm?
Cold?
Comfortable?
How does your tummy feel today?
Relaxed?
Cozy cozy?
How does your lower back feel?
What about your spine?
The back of your head down?
The tail end of your spine,
How does it feel?
Is it properly erect yet soft?
Are your shoulders dropped so you're more comfortable?
How does your thighs feel?
Pay attention to your right thigh.
Scanning it from waist all the way to the knee and then move your awareness to the left.
Scanning again from the waist all the way to the knee.
Moving your awareness to your left leg,
All the way to your left foot.
Shifting your awareness to your right leg,
All the way down to your right foot.
Pay attention to your whole body.
Scanning from top to bottom.
Notice how your body feels.
What do you feel today?
Without labeling any emotions that are coming up,
Without labeling any sensations and trying to understand what they are,
Just notice where they're coming from and and where they feel and how they feel.
Just notice them.
Notice how your body is responding to this moment we share together.
What is arising?
And I want you to notice your mind.
What thoughts do you have running around your mind right now?
If your mind is active,
I want you to ask yourself,
I wonder what my next thought will be?
And just pay attention to notice what comes up.
And as you pay attention to your thoughts,
Gently move your awareness to the tip of your nose.
Without changing your breath,
Notice the warm air exhaling out of your body and the cold air being inhaled into your body.
I draw your attention to the duality of life.
We are both dark and light.
Just observe what your breath is doing to your body.
Prana,
Source of life.
The light,
The thread that connects every being in this universe.
Pay attention to your breath for a moment.
Is it slower now compared to when you began?
Is it even?
Is it centering?
Now,
I want you to be aware of everything that you're experiencing.
Be aware of your breath.
Be aware of your thoughts.
Be aware of the feelings arising inside of your body.
Tingly sensations coursing through your veins,
Through your body,
Making sure to remind you how alive you are this moment.
How deeply connected to the senses that arises within your body at this moment.
Pay attention to all of that,
All at once.
Pay attention to your body,
To your skin,
How it feels against the wind,
The warmth,
How you covered yourself,
If you're warm in blankets,
If you expose your face.
Notice the contrast of the places where it's under your clothes.
I want you to pay attention to everything that is going on around you,
Even the noises outside of you.
Open awareness.
So,
Who's aware?
I want you to look inwards into your brain as if you're looking into the center of your brain with your eyes closed,
And imagine in this moment you're able to meet the deepest part of you,
And see them and understand,
And try to figure out who is aware in this moment.
Who is that person seated?
Who is that at the center of it all?
Who is it?
Who is aware?
So,
The whole exercise we've been doing is activating your awareness,
Your ability to be truly present,
And I invite you to continue this practice the rest of your day.
Pay attention.
Listen.
Listen with your heart.
Listen to things you wouldn't listen to.
Listen to the sensations arising within your body.
Listen to your thoughts.
Listen.
Listen.
Become aware.
Become aware and shift your life.
Become aware.
So,
To close this practice,
I invite you to rub your hands together.
Once they're warm enough,
I want you to cup your eyes and take a deep breath in.
Breathe out.
One more time.
Take a deep breath in.
Breathe out.
One last time.
Take a deep breath in.
Breathe out.
Drop your hands to your heart center,
And remember you're always home right here.
I love you.
