The following is a guided meditation with moments of silence to enhance your present moment experience,
Allowing you to move deeper into a sense of being.
Let's start by finding a comfortable position.
You can be seated in a chair or on the ground.
If it's more comfortable for you to lie down,
Then feel free to do so.
Move around and find that sweet spot.
When you have found your most comfortable position,
Take a moment.
Let yourself settle in.
Let's take a couple deep breaths together.
When you're ready,
Completely empty your lungs.
And now take a long,
Slow,
Deep inhale and a slow,
Complete exhale.
Let's do that again.
Take a long,
Slow,
Deep inhale and a slow,
Complete exhale.
If it's comfortable for you,
Close your eyes or simply just soften your gaze.
Maybe scan your body for any holding or any tension.
Start by softening your shoulders.
Bringing space between your teeth releases your jaw.
And as you exhale,
Allow your body to soften just a little bit more.
Let's begin our meditation by simply noticing where you are.
Not by seeing,
But by feeling.
You might be able to feel the air on your skin.
Or maybe there is a certain lightness or energy to the room that you're in.
Or maybe you feel grounded and supported by your physical connection to the earth.
Noticing where your body comes in contact with the ground,
This is where you are.
Now I will guide your awareness through your physical body from the top of your head to the tips of your toes.
Start by noticing your forehead and your nose,
Your cheeks and lips.
Lean down to the underside of your chin and jaw.
Throw the space from your ears to your shoulders,
Letting your breath be your guide.
Let your shoulders soften.
Let that softness flow into your arms and fingers.
Notice the eight spaces between the fingers and the thumbs.
Now become witness to any sensations in the palms of your hands.
Bring your awareness to your torso,
Feel your chest and stomach rise and fall with your breath.
As we move to the hips,
Take a deep inhale and a complete exhale.
Now notice the entire length of your legs and pause for a breath behind your knees.
Moving your awareness to your feet,
Notice each toe individually and the spaces in between the toes.
Now experience any sensations on the soles of your feet.
Allow your attention or awareness to simply roam your body,
Staying connected to your breath,
Letting the ebb and flow wash over your body like the ocean.
Now let your attention settle on your breath.
Keeping your awareness on your breath,
Notice where in your body you feel the breath.
Where you can feel your shoulders or chest rise and fall.
You might feel the air coming in through your nose as you inhale and leaving your nose as you exhale.
Know that your only job right now is to breathe.
When your mind wanders,
Just gently bring your awareness back to the breath.
Coming back to the breath is the actual practice.
Enjoy the simple experience of breathing.
As you start to bring movement back to the body,
Notice how you feel.
This is the natural state of your mind and body.
When we bring awareness to our breath,
We connect with ourselves and what's happening in the present moment.
And through this connection we can influence how our body and mind feel and respond to what is going on around us.
With practice we can learn to stay connected and present,
Giving us greater influence over our own lives and bringing a sense of peace wherever we go.
Namaste.
