So I want to invite you to find a comfortable seat wherever you are with your back straight but not too rigid and we're going to start by sitting and just noticing.
How does your body feel?
Are there any areas that ache or feel tight?
Just sit and notice those for a second.
Now let's shift our awareness to our breath and just notice how it flows in and out.
Don't try to change it,
Just notice how your natural breath is.
Now let's shift our awareness to our nose.
Notice when you're breathing in and out,
I want you to just check in and see what it feels like.
Is it cold on the inhale,
Warm on the exhale?
Is it cold on the exhale,
Warm on the inhale?
Is there one nostril that's maybe more stuffed than the other?
Now I'd like to invite you to shift your awareness to your chest.
Still following the breath but now we're going to shift down to our chest and just notice how it rises and falls with your natural breath.
Are there any areas of your body that are signaling that they want attention?
Maybe your chest is a little bit tight,
Maybe you're feeling the need to cough.
I'd like to invite you to do so,
Just follow what your body is asking for.
Now I'd like you to shift your awareness to your belly.
How does it feel when you breathe in and out through your abdomen?
I don't want you to force it,
I just want you to notice how that feels.
And from there,
I'd like you to shift your awareness once again back to your body and just listen,
Have that conversation with yourself and just breathe into any areas that may be asking for attention.
I know in my own practice,
My lower back usually starts to ache after a certain point so I just tend to send this calming breath and energy into that space.
And then from there,
I'd like to shift our awareness back to our belly.
Notice how we feel,
How we're breathing.
Back to your chest.
Back to your nose.
And when you're ready and you feel called to,
Maybe find some movement in your body to center yourself back into the room.
And then when you feel called to,
Gently open your eyes with a soft gaze.
But I'd still like you to take a moment and think about how you're feeling.
Are there any parts of you that have quieted themselves?
Are there any parts of you that are still asking for attention?
And then throughout your day and your practice,
I'd just like you to be mindful of those areas once more.
Sending you all so much love and healing energy.
Thank you for meditating with me.
