Welcome to your practice.
My name is Abeda Chasulwa.
Start this meditation experience in a comfortable position.
This can either be in a seated position,
Or resting flat on your back,
In your bed,
Or perhaps on the couch.
Wherever you are,
Ensure that you feel warm,
Comfortable and supported.
Take a few more moments to adjust the fabric of your clothing.
Shuffle the body around until you feel any sensation of restlessness gradually leaving the body.
Welcome yourself into the present moment,
Fully here and totally aware.
Scan your body from the crown of the head.
Notice if you are furrowing the muscles of your forehead.
Take a deep breath in and soften the muscles around your eyes.
Feel the skin of the scalp softening as well.
Shift your awareness to your jaw.
If you are experiencing tension or discomfort around the mouth,
Explore moving the jaw side to side and up and down.
Closing the mouth again slowly,
Continue to breathe in and out through the nostrils.
Brush your tongue against your teeth.
Swallow the saliva in your mouth and soften into your throat.
Continue this progressive journey as you venture into different parts of your body.
Let awareness fill the head,
Trickling down the spine and filling every part of you.
Tapping into the power of your imagination as you sense your body becoming weightless.
With each exhale,
Totally surrender the weight of your body into the support resting beneath you.
Maintaining natural breaths in and out,
Allowing your belly to be soft and expansive.
Throughout this meditation,
You may find your attention wandering out of your body and away from the experience you are creating for yourself.
This is a natural occurrence.
Feel free to anchor yourself by re-engaging gentle focus on your breathing or by picking a sense such as sight or sound to strengthen your mind-body connection.
Choose the option that feels best for your practice today.
Tune into your emotional landscape.
What emotions are you currently conducting through the circuit of your body?
How do these feelings influence sensation in the physical body?
Notice if you can sustain carrying these emotions over a long period of time.
When you are ready,
Initiate the process of transforming heavy emotions with awareness.
If you find yourself conducting emotions that leave you overwhelmed or run down,
Ask yourself what would provide comfort or relief in this moment?
Let this question percolate in your stream of consciousness and see what comes up.
As the answer begins to bubble to the surface,
Tune into what the soothing activity or resource looks like.
How do you access this resource?
Where can this soothing resource be found?
If an answer doesn't come easily to mind,
Surrender to this.
Do not allow this question to arrest your attention any longer.
Returning to anchoring yourself,
Redirecting gentle focus to your breathing or dominant bodily sensations.
Letting the body speak and listening with curiosity,
Knowing that listening deeply and being is enough.
I invite you to set an intention to carry with you for the rest of your day or evening,
Making a promise to infuse full-body awareness into everything that you do.
A continuous practice incorporating your body,
Mind and heart into the present moment.
This promise can be renewed in times where you feel energetically scattered or overwhelmed.
Using your senses as gateways to information,
Gifting you insights into the environment and people around you.
Nourishing your body with full,
Expansive breaths and restoring the body with periods of rest and stillness.
Continue to create space to become centered and aware of your energetic signature.
And when needed,
Compassionately recalibrating yourself until you feel balanced again,
Emotionally,
Mentally and physically.
Continue to hold yourself within the embrace of full-body awareness,
Breathing and being.
I will signal the end of this meditation with the sound of a bell.
The end.
