Hi,
Adam here.
Before we get started,
I wanted to say that if you find this meditation helpful,
Or have any feedback at all,
Please comment below,
Or send me an email directly.
You'll find my email address in the description of the audio.
Thanks!
This meditation is designed to encourage grounding with your breath,
Scanning your body for tension,
And ending with a brief loving-kindness practice.
A friendly reminder that your mind is designed to wander.
So if you notice that happening,
Acknowledge the distraction without judgment,
And when ready,
Guide yourself back to your breathing.
I invite you to start in a seated shape,
With gentle breathing,
Or any calming breath practice that suits you today.
Begin to notice what you see,
Smell,
Hear,
Feel,
And taste.
Maybe you'll notice colors,
Shapes,
Or textures in your room.
Feel where you make contact with the earth,
The movement of air across your skin,
The clothes on your body,
Any scents in the air,
Or any sounds in the background.
See if you can avoid judging or attaching to any sensation in particular,
Letting them go by one at a time while you breathe.
If it feels okay,
Allow your eyes to close or soften your gaze,
Seeing if you can turn your senses inward,
And notice any internal sensation.
This might be how it feels to sit comfortably,
Maybe your heartbeat,
Any movement in your digestive system,
Or any sensation at all in your body.
If you like,
You're welcome to just focus on your breathing,
Perhaps placing a hand on your belly to feel the rise and fall of breath,
And connect it to that feeling.
And with continued breath awareness,
Consider a brief body scan,
Starting at the crown of your head and working your way all the way down your body.
Perhaps start with your forehead,
Noticing that space,
Your eyes,
Your mouth,
And your jaw,
Without any judgment.
And from here,
Just continue through the rest of your body at whatever pace suits you best.
See if you can't notice any other sensations as you go.
If you encounter them,
Try to release any attachment to that sensation,
And consider sending your breath to that part of your body.
Perhaps you'll want to move that part of your body,
Or flex and release it to release any tension or other sensation present while you continue to breathe.
Once you have completed your body scan,
Perhaps take stock of how you're feeling internally and externally after that exercise.
For the remainder of our meditation,
Consider bringing your hands over your heart,
Or just leave them in your lap or anywhere that's comfortable.
To begin,
I'd ask you to picture a close friend or relative,
Someone you hold dear,
Sitting right in front of you.
Perhaps they'll make eye contact with you and smile.
And then focus your attention on your heart center and let the feeling in your heart fill up your body.
As you notice this close friend or relative,
Perhaps you'll want to smile back toward them,
Extending this feeling of love to them and embracing them if that feels okay.
If you'd like,
You can take this moment to say something really nice to them,
Such as,
I love you,
Thank you,
Or whatever feels best.
And as you do this practice,
Their image dissolves and absorbs into your heart center,
Filling you up with their loving energy.
If that feels alright,
Take a moment to feel their love filling you up.
Next I'd like you to picture yourself sitting in front of you.
Perhaps you'll make eye contact and smile as well.
If it feels okay,
Consider letting that same love energy fill up your torso and then extend it to yourself,
Either with an embrace,
Taking your hand,
Whatever feels right.
Here I'd ask you to consider saying something really,
Really loving toward yourself.
I love you.
You are valued.
You are important.
You inspire me.
Or anything else that feels loving and kind.
As you do so,
Your image dissolves and absorbs into your heart center as well.
Take as much time here as is necessary,
While you continue to breathe slowly and naturally.
As we finish this meditation,
I encourage you to consider taking a moment to express gratitude toward yourself for taking this time today.
If you feel like it,
You can give yourself a hug,
A pat on the back,
Or anything that feels right.
Know that I am grateful to you for taking time today for yourself.
At this point,
Take any time you need to relax any remaining sensations in the body,
Or release anything that doesn't serve you.
When you're ready,
Bring your attention back to the room,
Gently flutter your eyes open if they were closed,
And take time to reorient to your space.
I hope you have a wonderful day.
Namaste.
