Sitting in a comfortable position,
Roll your shoulders back so that your spine and neck are long and straight.
Slowly close your eyes,
Tuning into your body and the space inside and around you,
Allowing your breath to flow freely throughout your body,
Following the breath fully all the way in and all the way out.
Perhaps noticing the slight pause between the inhale and the exhale.
I'd like you to gently turn your attention towards your feet and the surface beneath you.
What do your feet feel like in this moment?
Scanning your entire foot from toe to arch to heel.
Thanking your feet for carrying you around,
For helping you get to where you want to go.
So often our feet go unnoticed and they do so much for us.
Feel the weight of your feet,
Your legs and bottom sinking deep down into the surface beneath you.
Down into the floor.
Down into the ground.
Sinking deeper and deeper,
Further and further.
Feel the earth beneath you as it supports your entire body.
Holding you,
Carrying you,
Supporting you in this space.
Dropping lower and lower and further and further down into the ground.
See how the earth is always underneath you.
Begin to repeat the following affirmations,
Silently or aloud.
I am safe.
I am fearless.
I am connected to and supported by the earth.
Again,
I am safe.
I am fearless.
I am connected to and supported by the earth.
You are completely safe in your body and in the world.
Begin to let go of any focus and just be present to your current experiences.
Whether it's thinking,
Feeling,
Sensing the body,
Hearing or smelling,
When these experiences arise without judgment,
Just label each one for what it is.
If thoughts arise,
Apply the mental label,
Thinking.
For feelings,
Apply the label,
Feeling.
For any bodily sensations,
Apply the label,
Sensing.
For if you smell an aroma,
Apply the label,
Smelling.
For hearing,
Apply the label,
Hearing.
Let's take a few minutes in silence to practice just being aware of our present experiences and labeling them as they come.
There is no right or wrong way to do this.
We're just observing what arises,
Labeling it and letting it go.
Thinking,
Feeling,
Sensing,
Smelling.
We're hearing.
We're hearing.
If you need to refocus,
Go back to the breath,
Stabilize the mind and then expand back out to noticing and labeling.
We're hearing.
Bringing your full attention back to the breath.
Following it fully all the way in and all the way out for a few cycles.
And now sensing and visualizing your body sitting in the space you are in.
Begin to wiggle your toes and your feet,
Your fingers and your hands.
Rolling your shoulders and your neck.
Bringing your hands together in front of your chest in prayer position.
Rubbing them to create some heat.
Now slowly raise your hands to cover your face.
Feel the heat,
Feel the energy we've created here in this meditation.
Lower your hands back down.
And when you are ready,
Slowly open your eyes.
Thank you for joining me.
Namaste.
The divine in me honors the divine in you.
