Coming into a comfortable position for this meditation,
Laying down or seated,
Notice what's here for you right now.
Notice how the body is showing up.
Notice how the breath is showing up.
Notice how the energy is showing up.
As you soften through the physical body,
Bringing your awareness to the breath.
Checking in with the breath as it shows up today.
Following the path of the inhales and the exhales.
As you follow the path of the inhales and the exhales,
I invite you to begin counting through each inhale and counting through each exhale.
And beginning with curiosity,
As we notice how the breath is showing up,
Notice the length of each portion of the breath.
Now as we continue to count through the inhales and the exhales,
I invite you to lengthen through the exhales slightly.
So having the exhales be a little bit longer,
Maybe a count or two,
Than each inhale.
And maybe finding a pace,
A length that feels like a space to pause at for a few breaths.
And keeping your focus here for one more complete breath.
Then releasing that focus,
Allowing the breath to return to that soft,
Natural pace.
And we'll bring our awareness,
Gently guiding it to the tips of the toes,
Relaxing the tips of the toes,
The skin around the sides,
The tops,
And underneath the toes.
Softening the tips of the toes.
Gently moving upward to the ankles,
Relaxing through the sides of the ankles,
The tops.
Relaxing into the ankles.
Bringing your awareness up towards the knees.
Now softening into the knees,
The tops of the knees,
Deep down into the knees.
Relaxing into the knees.
Shifting your awareness up to the fingertips,
Letting the fingertips relax.
Ease into the fingertips.
Relaxing into the fingertips.
Guiding your attention up towards the tailbone.
Allowing the tailbone to soften and rest.
Relaxing into the tailbone.
Bringing your awareness up through the lower belly.
Finding ease through the lower belly.
Softening into this space.
Resting with the lower belly.
Bringing your awareness up to the navel.
Letting the navel find that point of relaxation,
That rest.
Ease into the navel.
Relax the navel.
Bringing your awareness up through the stomach.
Here allowing the whole stomach to soften.
Gently guiding your awareness upward to the heart.
As your awareness rests at the heart,
Finding softening,
Holding,
Nurturing of the heart space.
Relaxing into the heart.
From the heart bringing your awareness up to the throat.
Softening,
Resting,
Letting the throat relax.
Finding ease through the sides,
The front,
The back.
Relaxing the throat.
Bringing your awareness up to the lips.
Softening around the lips.
Relaxing the sides,
Tops,
The upper lip and the bottom lip.
Letting the lips relax.
Taking your awareness to the tip of the nose.
Letting the skin on the tip of the nose soften.
Relaxing into the tip of the nose.
Bringing your awareness to the eyes.
Letting the full surface of the eyes relax.
The eyelids,
The sides of the eyes,
The corners of the eyes.
The eyes relax.
Bringing your awareness to the third eye.
And allowing the third eye to soften.
Relaxing the third eye.
Expanding your awareness to the whole forehead.
Letting the forehead relax.
The eyebrows,
Between the eyebrows.
Let the skin of the forehead find ease.
And then bringing your awareness to the top of the head.
Allowing the top of the head to meet that rest.
Relaxing through the top of the head.
For the next few breaths,
Feel the energy,
The skin,
The skin.
The muscles,
The full length of the body.
Soften to meet that rest and relaxation.
Staying here for a few breaths.
And slowly,
At your own pace,
Bringing your awareness back to the surroundings.
The surface your body is resting on.
Temperature of the room.
The air within this space around you.
Take one nice,
Deep breath to close.
The light in me sees,
Honors,
And reflects the light in you.
