Hey everyone,
I'm Allie and today I'm going to be sharing a short meditation for present moment awareness.
So we'll be seated the entire time or laying down,
Whichever works for you.
You can go ahead and bring yourself into that comfortable position now.
Maybe taking any last little shifts or movements that you need to settle the body.
If you're seated,
You can start to lengthen your spine and allow your shoulders to drop back and down.
The gentle tuck downward to your chin.
And we'll start here either by closing your eyes or just focusing in on a spot in front of you,
Whatever feels right for you today.
Starting to observe any external noises,
Any distractions.
If you hear anything off in the background like any chatter,
Hums or animals,
Just notice.
The goal for meditation really isn't to quiet the mind and allow all distractions to just disappear,
But it's to accept whatever the present moment has to show you and to be present through it.
So we'll start to shift now the awareness to your thoughts.
Letting go of trying to clear them all together.
We're human so they'll be there.
Just instead detaching from what shows up.
Let it come in and let it go.
Just as you would with any sounds or distractions externally.
We want to do that internally as well.
Now bring your awareness to your breath.
Don't mean you need to change anything.
Just notice how it naturally flows through your body today.
If the breath is short and sharp,
That's okay.
Just observe.
If the breath today has a little more depth and is able to move down to the low belly,
Just notice that.
Just feeling the flow of your natural breath in the moment however it shows up.
JustISEne.
Now if you can,
Try to keep your awareness on your breath for the remainder of the session.
And we'll start to also observe the body.
Using stillness,
Just start to notice how your body feels here today.
If there are any places that feel kind of stuck or tense or heavy.
Or maybe there are places in the body that feel a little more open and light and free.
There's no right or wrong here,
You're just observing.
Just being curious.
And as we notice the body,
We'll start to shift to a little scan.
Just follow along,
Listening to the words that I say and observing those parts of the body as I mention them.
Start by feeling the weight of the entire back body.
The back body is sinking deeper into the floor beneath you.
And back of the heels,
Hips,
Shoulders,
Heaviness in the back of the head.
If you're laying down,
Feel the weight of the right side of the body.
The right hand,
Arm,
Shoulder,
Right side waist,
Right hip,
Right thigh,
Right calf,
Right foot.
Feel the weight of the left side of the body.
Left hand,
Arm,
Shoulder,
Left side waist,
Hip,
Left leg,
The thigh,
Calf.
And the left foot.
Feel the softness washing across the front of your body.
Breathing first at the soles of the feet,
The shins,
Front of the thighs and inner thighs,
Front of the hips,
Low belly,
Stomach,
Chest and heart space,
The throat,
And the softness washing across your face.
Feel the entire body relaxing and releasing any heaviness that you've been carrying around with you.
And take a deep breath in.
Open your mouth,
Let it go.
When you're ready,
Shifting your awareness back into the space around you.
Feeling the parts of the body that meet the earth,
The floor.
Starting to bring just a little bit of movement in,
Fingers and toes.
Give them a wiggle.
Wherever you are here,
Feel free to linger as long as it serves you.
If you're laying down and you'd like to finish the practice in a seat,
You can take your time to make your way back up to a comfortable seated position as you're ready.
Maybe rolling through one side.
As you come back into a seat,
Taking a moment to observe any shift that has happened in this short time of reflection and observation.
I want to thank you for having the courage to show up and find peace within.
Namaste.
