Take a moment to adjust your body and come to a comfortable position.
Either sit or lie down,
Whatever you find is most comfortable for you and allows your back to be straight.
Try to relax and be alert at the same time.
Take a slow,
Deep breath in,
Inhale through your nose,
Hold for a moment and let go.
Inhale deeply,
Feeling the air going into your nose,
Travel down into your throat,
Notice the sensation of fullness in your chest.
Soften your gaze and gently close your eyes.
Once again,
Take a deep,
Slow breath in and exhale.
You're relaxing into a deep state of tranquility.
Open your heart by rolling your shoulders up and back or if you lie down,
Just allow your shoulders to relax into the ground.
Inhale through your nose,
Hold for a moment and let go.
Whenever you exhale,
Invite a softness into your body.
Start with the face,
The jaw,
The shoulders and the belly.
Without a specific order,
Try to relax the parts of your body that hold tensions.
Our embodied awareness starts with this balanced stance of being calm and attentive,
Soft and open.
Observe how the body is feeling right now.
Observe without judgment,
Let the body be.
Simply allow what's happening to be in your awareness.
How does your body feel right now?
Try to feel your body.
What sensations are you experiencing?
Where in your body might there be tightness or tension?
Where can one find comfort or tranquility?
Observe what is here as you remain present in this embodied awareness.
Notice what is present and allow what is happening.
Perhaps thoughts or feelings are starting to surface.
Allow everything to be as it is.
Take a long breath in through your nose and breathe out.
As you breathe in and out,
Let go of any tension in your body.
Do this a few times on your own,
Opening the front of the body with each inhalation and fully softening and relaxing with each exhalation.
Just pause for a while in solitude to become aware of your physical feelings while allowing the breath to return to its natural rhythm.
Simply sense any vibrations or sensations.
See if you can feel the contact with what's supporting your body right now.
It might be a bed,
A chair,
A cushion,
The floor or the earth directly underneath you.
Simply allow yourself to feel grounded.
Bring awareness to the pressure or weight of the body while maintaining the connection with what's beneath you.
There might be ideas or worries rising up and this is okay.
The mind contemplates on the present while also considering the past or the future.
However,
The body is constantly in the here and now.
If you find yourself thinking,
Simply allow your awareness to return into an awareness of the body.
Allow the body to be the ground for your awareness.
Take a moment in silence to rest in this embodied awareness.
As we end this meditation,
Take a moment to express gratitude towards yourself.
You can always find space,
Ease and rootedness by going back to embodied awareness,
Feeling your body,
Your breath and your sense of grounding.
Gently move your fingers,
Notice your breath,
Start stretching your body and when you feel ready,
Open your eyes.
