Greetings seeker and welcome to this compassionate touch meditation.
My name is Anjali Sivaraman and I am a spiritual coach,
Energy healer,
Writer,
Speaker and meditation guide and I will be guiding you in today's meditation.
So whenever you are ready,
Taking a nice comfortable seat.
You may sit upright for this one or if you need to lay back a bit feel free to do so.
And once you've found your comfortable position,
Gently closing the eyes or lowering the gaze.
And we're going to bring the attention to the breath.
Using the breath as the anchor for the beginning of this meditation.
Allowing the breath to breathe its natural rhythm and just following the breath all the way through the inhale and all the way through the exhale.
Noticing the pace of the breath,
Noticing the rhythm,
Tuning into the movement of the chest with each inhale and each exhale.
Noticing if your mind has wandered,
Just gently bringing the attention back to the breath.
Back to the inhale and back to the exhale.
Allowing yourself to notice,
Does the breath feel even?
Or what is it doing right now?
No need to change or alter,
Just noticing what the breath is doing already.
Using the breath as an anchor,
An anchor to this present moment.
And noticing what thoughts,
Feelings or sensations arise as you focus on the breath.
Simply noticing.
Perhaps noticing the feeling of the air entering the nose and the feeling of the air exiting the nose.
Allowing ourselves to get comfortable with observing the breath.
Now I'd like you,
If this feels comfortable to you,
To take your arms and your hands and place them on the opposite shoulder.
So the right shoulder will be covered with the left hand and the left shoulder will be covered with the right hand.
And just hold this position here.
Noticing what happens,
If anything,
To the breath as we hold this position.
Noticing the warmth of the hands and their placement on the shoulders.
Noticing what other thoughts,
Feelings or sensations are arising from holding this position.
And allowing them to come and go,
Just like clouds in the sky.
Noticing again if the mind has wandered.
No worries.
Just gently bringing the attention back to the body,
Back to the breath.
We're now going to switch positions and we're going to put our hands on our face.
So the left hand will be on the left cheek and the right hand will be on the right cheek.
And we're going to hold our face in our hands.
Noticing what changes or alterations,
If any,
Occur in the breath with the placement of the hands on the face.
Noticing the feeling or warmth of the hands while resting them on your face.
Noticing what thoughts,
Sensations or feelings are arising.
No need to change or alter.
Just simply noticing.
And when your mind has wandered,
No worries at all.
Just gently bringing the attention back to the breath and back to the body.
One last position we'll do.
We'll cross the hands over each other and interlace the thumbs.
And then place the hands on the chest.
So it will look kind of like a butterfly on your chest.
And as you hold this last position,
Simply allowing yourself to notice what thoughts,
Feelings and sensations arise.
And placing the hands on the chest and holding this position.
Allowing yourself to notice the rhythm of the breath.
Allowing yourself to notice the warmth of the hands holding the chest.
Allowing yourself to notice any other sensations that are arising.
Any other feelings and any other thoughts.
Now we're going to release the hands back to the lap or wherever feels comfortable.
And we'll take these last few moments to notice the breath one last time.
Noticing the inhales.
Noticing the exhales.
Feeling the breath.
And using the breath as our anchor to this present moment.
And whenever you are ready,
Gently opening the eyes.
Thank you so much for joining me in this meditation.
I hope that you have found it useful.
And I'll look forward to you listening to my other meditations as needed.
Thank you again.
Bye.
