Let's get started by just taking a few deep breaths.
Breathing into our nose.
And out through our mouth.
Taking another breath in through our nose.
And out through our mouth.
Get comfortable.
And really listen to yourself what that means to get comfortable.
You may want to do this meditation lying down on your bed.
Sitting up in a chair on the mat on the floor.
Take this opportunity.
To listen to yourself.
And what feels best for you right now.
You may change your mind and move from a chair to the bed.
Or just feel very comfortable sitting.
The important thing is to really be in tune with what you and your body are wanting.
Find a blanket if you would like that Get all snuggy in your blanket.
And take a couple of breaths in through your nose and out through your mouth.
In through your nose.
And out through your mouth.
On this next breath,
Let's breathe in a little more slowly through our nose and then just letting that breath fall out of our mouth for a longer exhale.
Notice what you're being supported by.
Are you lying on a bed?
Where you can feel so much support from your head,
Your neck,
Back,
Small of the back,
Hips,
Legs,
And heels.
Are you sitting in the chair or your bottom is making contact?
Just noticing where you're making contact and imagining that contact sealed together.
With such a feeling of being held.
Supported.
Let's take a breath in with that.
Just noticing all the places of contact with the breath in.
And settling even deeper into the places of contact with the breath out.
Settling in.
Being calm with yourself.
With the moment.
Knowing you're supported.
Travel up to the top of your head and imagine your crown.
Being surrounded by little fairy lights,
Tiny,
Tiny sparkling lights around the top of your head,
No wires,
There's no bulbs.
Not fireflies.
They're just magical little sparkling lights at the top of your head.
Breathe in as you imagine those dancing,
Sparkling,
Tiny lights.
And imagining those lights.
Filling your whole scalp.
Can see all the little lights coming on and off.
Your whole head is a sparkle.
And noticing the semicircular shape of your ears on the side of your head.
Noticing the texture of the cartilage of your ear.
The bends and folds of that cartilage.
Noticing the little soft lobes of your ears.
Very different feeling.
And the top of the ear.
Just imagining.
Coming down to your forehead.
Let your attention rest on your forehead.
And notice the smooth skin over a smooth bone.
How different it is from the ear we just traveled from.
Sliding down to your eyelids,
Noticing that some light comes through those eyelids.
Through that very thin,
Delicate skin on your eyelids.
And resting with that,
Breathing in.
Breathing out and imagining one little eyelash on your left upper eyelid.
And just wondering if we weighed that eyelash with the most sensitive scale would it even register with a weight?
So delicate.
So tiny.
And all the eyelashes.
In a row together coming out of your eyelids.
Each one the lightest,
Lightest weight that could ever be.
And traveling down to the cheekbones noticing the skin on top of the cheekbones and even feeling those cheekbones standing out in your awareness.
Sliding up to the temples,
Delicate temples.
How different all these textures have been from one another.
Noticing our cheeks cheeks just filling almost like they're with air being filled up just within the skin of the cheeks.
Coming to our jaw.
The teeth,
The jawbones,
Noticing all the ingredients that make up our teeth,
Those are bones,
Then there's softness in our mouth,
The muscles in our jaw.
We can feel the tip of our tongue touch our teeth.
What does that texture feel like?
The indentations where each of the teeth meet one another.
The feeling of the top teeth.
The feeling of the bottom teeth.
Feeling of the cheek,
Inside from the tongue's perspective.
The left cheek.
The right cheek.
Let's feel the top of our mouth with our tongue,
The roof of our mouth,
The arch.
Almost like a horse's saddle,
The shape.
But with a variegated texture.
That we can feel with our tongue.
And taking a breath in.
And out.
And then exploring the bottom of our mouth under the tongue with the tip of the tongue.
And noticing what a different landscape this is than the roof of the mouth.
All sorts of texture,
Almost like we've gone to another planet.
Then just resting your tongue gently in your mouth.
And feeling.
All the alive places.
Your lips.
Your cheeks.
Your jaw.
Maybe even licking your lips.
And noticing how the texture of the lips is different than the rest of the skin on the face or inside the mouth.
What a wonder And then imagine your chin bone and your bottom jaw bone.
More textures.
Muscles.
The bottom of your face.
We've gone from our scalp all the way around the scalp,
The ears,
The forehead.
Let's not forget the nose.
Come back and give the nose a little attention.
And now let's imagine a turtleneck going over our head.
Enveloping our entire head and then coming down our cheeks,
Our jaw.
And then around our entire neck coming down.
And holding our neck.
The front,
The sides,
And the back all together.
Feeling the collarbones on the left and right.
The shoulders.
Imagining either your own hands holding your shoulders,
Or an imaginary someone you love,
Capping your shoulders with their palms.
Feeling held and going down our arms.
Feeling the muscle and the fat,
The skin and the bone.
Down to our elbow.
And funny bones literally are funny bones.
And inside of the elbow so soft.
So tender.
Down the forearms.
Feeling the inside of the wrist where so many veins and arteries are.
Feel that energy,
Feel that movement.
Breathing in.
And breathing out.
That's a big highway of veins and arteries.
Relaxes.
Feeling our palms.
Feeling the convex nature of your palms.
The top of the hands.
The fingernails,
All the fingernails.
Protecting the fingers.
The tips of our fingers.
Tips of the thumbs.
Four fingers.
Middle fingers.
Ring fingers.
And little pinky fingers.
Take a big breath in through those palms and up the arms.
And come to your heart space.
Feeling a sense of love.
Feeling it for yourself and for others.
In that heart space.
Coming down your ribs on either side,
Noticing as you breathe in with the ribs expanding.
To the sides,
To the back,
To the front.
Noticing your waistline.
Indentation there.
And sliding around to your strong hips,
Big strong bones.
Covered with padding and skin.
And the big joint between your hip and your thigh bone.
Feeling the glutes circling those glutes and then coming down the back of the thigh.
The outsides of your thighs.
The insides of the thighs so tender.
In the front of your thighs.
Coming down to the knee bone.
Circling the knee.
Counterclockwise and clockwise.
Down the shin.
The bone of the shin.
Down the calves.
With muscle.
Skin.
Coming down to either side of both ankles.
Imagining the little circular protrusions.
Making up part of the shape of your foot.
Ankle to foot,
Leg to ankle to foot.
Noticing the heel of your foot.
Coming down from the ankle and the Achilles.
To the strong heel of your foot.
With a skin that's very different from other skin in your body.
The heel is strong and able to walk on things.
The skin on your heel being different.
Less fragile than other skin around your body.
Arches of your feet.
The balls of your feet.
The long bones of your toes to your ankle.
On top of the feet.
Then imagining your big toes,
Capped each by your big toenails.
Your second toes.
Third toes.
Fourth toes.
Fifth toes,
Little pinky toes.
And as we hearken back to the fairy lights that we had on our scalp and our crown of our head,
We imagine each of the parts we've just talked about lighting up like a highlight,
Lighting up together,
Our feet,
Our ankles,
Our calves and shins all lighting up,
The knees joining in this light,
The thighs,
The hips.
The belly,
The back.
The ribs,
The heart.
The shoulders,
The arms,
The hands and fingers.
The Knack.
And the face which we explored so deeply.
That we're all alike.
And all of us here listening from different places in the world at different times of listening.
Were lit up and connected.
Sharing support.
Sharing love.
Sharing the light of who we each are.
With not only the people close to us,
But all around the world.
As we breathe in,
We imagine this light getting brighter and shining,
Illuminating the area around us.
And as we breathe out,
We let it just dim a tiny bit.
And breathing in and it lights up again.
And breathing out,
We let it just dim a tiny bit.
And we notice with this light pulsating brighter and dimmer and brighter and dimmer.
We connect.
We settle.
We relax.
We are supported.
You are supported.
We support one another.
So taking some breaths in,
Feeling your back against the bed or the chair.
And out.
Again,
It's the contracting,
Lighting and dimming,
Filling and emptying.
Cycles.
Take some breaths in the way they feel right to you.
You can take a few more breaths in this meditation and you can just stay resting.
You can fall asleep.
You can start to move your eyes inside of their closed lids.
You can gently waver your fingers You can wiggle your toes.
Wiggle your nose.
Give a smile to yourself and your cheeks.
Hello!
Thank yourself for coming and taking this time to recharge,
To rest.
And when you're ready,
Transition back into your day or the rest of your night.
Thank you so much for meditating with me.
