Come to a comfortable position with eyes softly open.
We're going to do this meditation with the eyes softly open because though it is often easier to meditate with your eyes closed,
There's something nice about wakefulness here with the eyes open and learning to come to center even in the midst of what's happening around us.
So finding that comfortable position,
Lengthening your spine,
Letting the eyes just be softly open,
Maybe focusing the gaze on something lightly in front of you.
And then start to tune into your breath here.
So just breathing at your own pace,
Noticing what your breath is like in this moment.
And then slowly starting to add some length to the breath,
Working your way toward a full deep breath.
Whenever you arrive at that deep breath,
Take five more,
Just taking your time.
Whenever your fifth exhale comes,
Just returning the breath to its own pace.
We'll bring in our invocation here.
So I'm going to say it and then you can let it resonate.
You can repeat it yourself silently or out loud.
You can just see what you feel like in the moment.
So our invocation is,
May I live in this body now?
So let's bring that invocation into our meditation here with the eyes softly open.
And to look at your feet,
Just bringing them into your field of awareness.
Depending on how you're seated,
If your hands are near your feet,
Just bring your hands to touch your feet.
You can give the feet a little massage if you would like.
You can also just place your hands there for a moment.
Maybe send some loving energy through your hands to your feet.
You can even,
If you like,
Bring your hands together in front of your heart,
Rub your hands together,
Generate some heat,
Some energy between your hands,
And then bring the hands back to the feet.
So we're going to move through the body like this.
So we will now bring your attention looking at the lower legs,
Maybe bringing hands to touch the lower legs.
Bringing the eyes to look at the upper legs,
Letting the hands rest on the upper legs.
Then outer hips,
You might need to just turn your head a little side to side looking at the hips,
Bringing your hands there.
Bring your whole body into integration and awareness here.
Same thing with the hands.
Just bringing the hands into awareness.
Then lower arms.
Maybe using the hands to gently touch the lower arms,
Then the upper arms.
This isn't something that we're necessarily used to doing,
So just being gentle with yourself,
Letting yourself receive your loving attention with your eyes,
Maybe your touch,
Moving now to the shoulders,
The neck.
Just holding the face and the hands here.
And then bringing one hand to the heart,
One hand to the belly,
Eyes are still softly open.
And I'm going to bring us back to our invocation now using it as a frame into the rest of your day.
And you're welcome to repeat after me silently or out loud.
May I live in this body now.
May I live in this body now.
May I live in this body now.
Let's take one breath together to close.
And exhale.
The light in me honors the light in you.
Namaste.
