As we begin this practice,
Make sure to find a quiet space where you won't be disturbed.
You may sit in a chair,
On a cushion,
Lay on your back,
Or wherever you feel most comfortable.
Just be sure to position the position you find is one that you can maintain long enough for this 30-minute meditation practice.
Be kind to yourself.
If you find that you need to shift,
Do so slowly and mindfully.
Know that when you meditate,
It is okay to have thoughts.
Welcome them,
Notice them,
Then bring your attention back to this meditation.
Now I invite you to close your eyes,
Soften your gaze,
Or if it feels right,
Fix your gaze on an object in your space that brings you a sense of calmness and joy.
Bring your attention to the breath.
Inhale through your nose.
If it feels right,
Pause for a moment,
Then exhale back out through the nose.
Inhale again through the nose.
Pause.
Exhale back out through the nose.
If you find your thoughts wandering,
Gently let them go by coming back to this meditation.
Be kind to yourself and let go of any judgment.
Inhale again through the nose.
Pause.
Exhale back out through the nose.
Bring your attention to the space around you.
Allow yourself a moment to become aware of all the sensations around you.
Sounds,
Smells,
Temperature.
Relax.
Notice your body resting and relaxed in this space and begin to become aware of your physical body.
Now move inward for a moment and see if you can discover a place of safe haven within.
A place where you feel secure,
Loved,
And calm.
Notice if there is a person or a certain place that draws attention to this feeling of safety and well-being.
Spend a moment visualizing this person or place and know that you may return to it at any time during this practice or at any time during your life when you need it.
Pause.
Bring your awareness back to your body.
Do this as close as possible without holding tension and notice each part of your body.
Pause.
Notice if you find this practice easy or difficult.
Notice if any specific parts of your body are more difficult to sense.
Notice the entirety of your body all at the same time.
Notice your entire physical body.
Pause.
Bring your awareness back to your breath.
Feel the breath entering into the body through the nose.
Follow the breath as it moves into your chest and belly.
Follow the breath as it moves from the belly to the chest,
The chest back to the belly,
And back out through the nose.
Pause.
Feel the wave-like sensation with each inhale and each exhale and with each rise and fall of the belly and chest.
Feel each breath as a subtle energy feeling enlivened and free from stress or worry.
Pause.
Without judgment or trying to change anything,
Become aware of any feelings or emotions that might be present within you.
If you notice something specific,
Acknowledge how it feels,
Then gently let it go.
Pause.
Slowly bring your awareness back to your breath.
Notice any thoughts,
Memories,
Or images that might arise without judgment about whatever comes up for you.
Notice.
Spend a few moments with them.
Then gently let them go and bring your awareness back to the breath.
Pause.
Now bring to mind a memory that holds great joy and peace for you.
Spend a few moments here imagining and remembering all the details of this memory.
Pause.
Now bring to mind a memory that holds great joy and peace for you.
Pause.
Reflect on how this practice has made you feel.
Keeping the eyes closed,
Slowly begin to move outward again,
Becoming aware of your body and breath,
Becoming aware of the space around you.
And with your next few breaths,
Allow the fingers and toes to wiggle.
And taking a few more breaths,
Gently bring movement to the rest of the body.
Pause.
And when you are ready,
Slowly open your eyes.
Pause.
