Hi,
My name is Asa.
Welcome to this zooming in and out guided meditation.
Please come to a comfortable seat that could be on a chair,
On a cushion on the floor,
Or even lying down on a couch or a bed.
Feel free to do any gentle stretches that will help your body relax even more,
Such as slowly circling your shoulders,
Gently stretching your neck,
Or any other movement that feels good in your body.
When you're ready,
Slow any movement down and allow your body to come to a place of stillness.
You can allow your eyes to fall closed or leave your eyes open with a soft gaze on the floor a few feet in front of you.
If you're seated,
Allow the crown of your head to lift up towards the sky on your next inhale,
Lengthening through your spine.
And on the following exhale,
Allow your shoulders to relax down towards the earth.
And notice if you're holding any tension in your face,
Your shoulders,
Or anywhere else in your body,
And if so,
On your next exhale,
Allow that tension to melt away from your body.
And now slowly begin to deepen your breath,
Making each breath a little fuller than the last.
Notice the gentle rise and fall of your belly and chest as you breathe in and out.
Bring your full awareness to your body breathing,
And with each breath,
Allow your focus to sink more and more into your body.
And if any thoughts float through your mind throughout our practice today,
Simply recognize that your mind is thinking and then kindly bring your attention back to your breath.
And we'll begin our zooming in and out practice by starting with our focus here,
Zoomed in on the breath,
Fully mindful of every moment of every breath.
Notice all of the sensations in your body as you breathe in and out,
The expansion in your chest and belly as you breathe in,
The brief pause at the top of the inhale,
The feeling of relaxation in your body as you breathe out,
And the brief pause after the exhale before the cycle of breath begins again.
Feel the cool air that passes through your nostrils as you breathe in,
And notice how the air feels a bit warmer as it flows back out through your nostrils on your exhale.
And notice how your collarbone gently floats up as you breathe in,
And gently floats down as you breathe out.
Next,
Slowly zoom your awareness out to include your entire body at once.
Feel the outline of your body in space and any sensations throughout your body,
Such as warmth,
Coolness,
Tingling,
Or pulsing.
Become aware of your feet,
Your hands,
Your head,
Your heartbeat,
And your breath,
Noticing all of the sensations within the outline of your body.
And keeping your eyes closed,
Zoom your awareness out even further,
Becoming aware of the room around you.
Use your other senses to bring this space into your awareness.
Instead of focusing on any one thing,
Allow your awareness to be open to everything at once,
Aware of the sounds around you,
The smells around you,
And the sensations within you.
And if your mind becomes distracted at any time,
Simply recognize it as thinking and shift your awareness back to the room,
Back to your body in space,
And back to everything that all of your senses are picking up right now in this moment.
And when you're ready,
I invite you to zoom your awareness back into your mind.
Back into your body,
Back into everything within the outline of your body.
Notice all of the sensations flowing through your body.
Feel your breath,
Your muscles,
Your heartbeat,
The blood flowing throughout your body.
Feel your body as a whole.
And next,
Let's zoom in a little further,
Back to the breath.
And notice the cycles of the breath,
Staying focused moment to moment,
Breath by breath.
Without changing the breath in any way,
Simply become aware of your body breathing,
Aware of the temperature of your breath,
And aware of your inhales and exhales.
Notice if the breath feels deep or shallow,
Or if the breath feels regular or irregular.
Simply becoming more and more aware of each breath.
And finally,
Zoom your awareness back into your mind.
And finally,
Zoom your awareness back out,
All the way out into the space around you.
And if you'd like,
You can take it out even further,
Outside of the building that you're in.
Not focused on any one thing,
But aware of it all.
Aware of the energy,
The sounds,
The smells,
The movement around you as you sit and cultivate peace and relaxation in your body and mind.
And now slowly begin to deepen your breath.
And when you're ready,
Take a deep breath in and on your exhale,
Gently sit back,
Take a stretch and blink open your eyes.
Thank you for practicing this zooming in and out guided meditation.
I wish you a wonderful rest of your day.
