Hello and welcome to this moment of meditation.
A moment to pause,
Re-energize and enter right back into the present moment.
Find a comfortable way to receive this meditation,
Standing,
Lying or seated.
Align your body and allow it to soften down into the support of the earth,
Of your cushion,
Your bed,
Your chair.
Allow your attention to be drawn to your eyes and allow your eyes to remain open to begin our meditation.
Sense what you are looking at and bring your attention to the sensations in and around your eyes.
Soften,
Consciously soften the inner and outer corners of your eyes.
Allow your gaze to become hazy and begin to allow a heaviness to descend on your eyelids.
And now turn into your natural breath.
And with each successive exhalation allow your eyelids to become progressively heavier.
Gradually,
Allowing your eyelids to find their way to closed.
And when your eyelids are closed,
They'll luxuriate in that softening.
As your eyes relax,
Allow the ripples of that relaxation to begin to spread throughout the rest of your face and your head,
Down your throat and your neck into the rest of your body.
Bring all of your attention now to your natural breath.
Sense the naturalness of your breath moving into your body and become aware of the body parts where you feel the breath moving you.
Now focus on just one of those body parts and allow your attention to remain on that body part for three breaths.
And now let's begin to sense into and feel exactly what is alive in this body right now.
Bring all of your attention to your two feet.
Allow your breath to spill into your two feet.
And feel what is moving,
What is sensating in your feet right at this moment.
Then bring the focus of your attention up to your ankles.
Allow your breath to spill into your ankles and sense and feel what is moving as sensation in your ankles right now.
Your lower legs and your knees,
Your upper legs,
Fronts and back,
Your outer hips,
Your buttocks and your pelvis,
Your whole entire belly,
Your lower back,
Receiving the body exactly as it is,
Your middle back,
Your upper back,
Side waist,
Ribcage,
Your chest,
The tips of your fingers,
The length of your fingers,
The whole of each hand,
The left hand and the right hand,
Your wrists,
Forearms,
Elbows,
Upper arms,
Shoulders,
Throat and neck,
The back of your head,
The two sides of your head,
The crown of your head,
Your forehead,
Temples,
Eyebrows,
Eyes,
Nose tip,
Cheeks,
Lips,
Chin.
Sense the whole body,
The whole body,
The whole body as sensation.
Know that you are here now,
Receiving yourself exactly as you are.
I am,
I am,
I am,
Just as I am.
And now begin to deepen your breath as a segue into re-entering your day or your evening.
Wriggle your fingers and your toes and lightly allow your lids to lift and feel your eyes.
Let the corners of your eyes create a little smile.
Giving great thanks.
Namaste.
