Welcome to your meditation with me,
Acacia.
If you've not already come into a comfortable seating or lying position,
Somewhere that you can remain alert for the duration of the meditation but still feel comfortable and relaxed in your body.
Take a moment to check in with yourself.
Acknowledge how you're feeling in this moment.
And if you like,
Take a minute just to send some gratitude to yourself for being here and showing up,
For carving out this time in your day to connect back to your centre.
Remembering that there's nowhere else you need to be,
Nothing else you need to do,
You are exactly where you should be in this moment.
As you inhale,
Lengthen your spine,
Lengthen the crown of your head up to the sky.
Maybe lengthen the back of your neck by tucking your chin in a little,
If that feels right in your body.
And sway side to side,
Forward and back,
Or in any way that feels right for you in order to find that centre place in your body where your weight isn't going forward or backwards.
You're not leaning to one side or the other,
Right in the middle.
Settle your hands in your lap,
Release and relax your jaw,
Release,
Relax your belly.
And if it feels right for you,
Drop your eyelids all the way or halfway for a soft gaze,
Drawing attention inwards.
Allow your body to settle,
Allow your body to settle,
Allow your mind to settle.
Tuning into your sense world,
Noticing the sounds you can hear around you,
Noticing sounds rise and fall all on their own.
Perhaps you notice how much noisier the world becomes when you start to listen fully,
Noticing the sound of your breath as it comes in,
Noticing the sound of your breath as it comes in and leaves.
And then draw that attention to your sense of smell,
Noticing if there are any scents that you can notice as you breathe in.
Perhaps there's nothing that you can smell and that's okay too.
Simply noticing,
Noticing the feeling of your body as you sit or lie,
Noticing the way the earth holds you to her with gravity,
Feel the effect of gravity on your body,
Maybe there's a sense of drawing down or pulling or heaviness or something else.
Notice the feel of the air on your skin,
Temperature,
Becoming aware of sensations at the top of your head,
Your face,
Back of your head,
All around your neck and your throat,
Noticing what's there,
Feeling these sensations inside your left shoulder,
Upper arm,
Elbow,
Lower arm and hand,
Feeling fully into the right hand,
Wrist,
Lower arm,
Elbow,
Upper arm and shoulder,
Feeling sensations in your upper chest,
Noticing the way your upper chest rises and falls with the breath,
Noticing this movement and sensation in your ribcage,
Your diaphragm and lower belly,
Noticing sensations in your tailbone,
Up the spine,
Your lower back,
Mid back,
Upper back,
Down through your scapula or shoulder blades,
The back of your ribs,
The muscles at the back of your torso,
Either side of your spine,
Down into your pelvis,
Feeling your pelvis,
And inside your pelvis,
Your left hip,
Upper thigh,
Knee,
Lower leg and left foot.
Lower leg and left foot,
Feeling sensations in your right foot,
Lower leg,
Knee,
Thigh and upper leg,
And your right hip,
Noticing your whole body in a field of awareness,
Feeling the sensations come and go,
Noticing the sense of space above you,
Below you,
At the front of your body,
Behind your body and in every single direction,
So that you are aware,
So that you are an alive,
Living,
Sensing ball of awareness in a vast,
Vast,
Spacious,
Endless area.
Really sense into that spaciousness that exists beyond your perceptions,
The awareness beyond your sense of I,
Beyond the stories and beliefs that you hold,
Breathe for a few moments in this place,
Feeling that sense of spaciousness come into your body and very slowly and gently draw awareness back into the physical sense of the ground beneath your body or beneath your feet,
You might like to wriggle your toes,
Your fingers,
Perhaps stretch your arms,
Your feet,
Move in any way that feels good in your body right now,
If not already gently blink your eyes open and take a minute to look around you,
Noticing how you're feeling,
Carrying a new sense of spaciousness and openness with you as you continue your day.
Thank you.
