Hi,
My name is Kane and I'll be taking you through a short meditation practice.
Finding a comfortable seat,
Or if sitting is not available to you,
Find yourself in an upright reclined position.
Let's take a nice big breath in,
Filling up the belly,
The chest,
The throat,
Pausing at the top and a slow exhale out.
Let's do that two more times.
Big breath in and release.
Once more.
Allow your awareness to expand.
And noticing the furthest sounds from you.
Allow your attention to move from sound to sound.
Noticing how far your awareness can expand.
And start to bring that circle of awareness a little bit closer.
With every inhale and with every exhale.
Until you notice that awareness just hovering on the peripheries of your body.
And maybe,
Maybe from here,
Your attention becomes so intimate,
You start to focus on your breathing.
And maybe even your heartbeat.
And notice here,
What intentions are calling you?
Maybe it's a need.
Maybe a want.
But can you breathe into that space?
And listen for an intention.
Maybe it's simply just to be here with the breath,
With the heartbeat.
Maybe it's to lean in a little deeper,
To notice what emotions arise for you.
Or maybe something more calls upon you.
And when you find that intention,
I invite you to see it in your mind's eye.
What does it feel like,
Look like?
Maybe it has a sound or another sense.
And when you're satisfied with that intention,
I invite you to take a big breath in.
Filling up the belly,
The chest,
The throat,
Pausing at the top.
And allow that intention to settle in on your exhale.
Feeling a lift of the crown of the head up towards the sky.
A beautiful base and groundedness.
And from here,
I invite you to return to the heartbeat.
That pulse.
Allowing that heartbeat to ripple throughout the whole body.
Reaching the crown of the head and the tips of the fingers and toes.
And maybe,
Maybe it goes beyond that.
I'm going to leave you for a few moments in silence.
I'll let you know when it's time to come out.
Gently deepening the breath.
Allowing the sounds inside and outside your space to bring awareness back into the body.
Maybe wiggling fingers and toes.
Maybe rocking the head from side to side.
And maybe finding a nice big stretch.
And take a moment here to reflect on any intention that you may have.
Any intentions you may have set.
And notice any changes that may have occurred.
There's absolutely no rush.
Maybe blinking open the eyes.
And returning back.
Have a wonderful day.
