Okay,
Just making any final adjustments now,
Finding that really comfortable position.
Creating alignment in your spine by swaying left and right.
You may like to elongate your spine just a little bit to create a little bit more space.
And know that at any moment throughout this meditation you're welcome to move into a more comfortable position.
You may go from sitting up to laying down or vice versa.
Always listening and honoring your own body and its needs.
And with your eyes open,
Begin to scan around the room.
Noticing what is here in this space with you.
Letting go of any judgment and simply looking as if it's the first time you've ever seen it.
With curiosity,
Wonder.
Noticing the colors,
The different textures,
The flooring.
And continuing to scan around the room.
Looking left and right,
Up and down.
And finding one object or thing to gaze at for a moment.
Focusing on that one thing.
As we connect to notice and to sense into this moment.
Closing down your eyes now or having a soft gaze in front of you.
Sensing into what you can hear within the space that you're in.
Noticing any sounds coming from animals,
Other people.
Sounds of a flickering candle.
The hum of the computer.
Allowing the sounds to just drift in and flow with ease.
Expanding your awareness to things further away from you.
Perhaps sounds of traffic,
Nature.
Noticing.
Not trying to resist it,
Just letting the sounds be as they are.
Letting each sound arrive with loving awareness.
And knowing that it will pass.
Bringing your awareness now to the sound of your own breath.
Noticing the sounds that you make as you breathe in.
And the sound of breathing out.
Gently elongating your breath now.
Creating more space for the in-breath and the out-breath.
Deepening each breath now.
And on your next inhale,
Bring your awareness to any fragrances that are lingering in the space with you.
The smell of your last meal.
Smell of incense.
Or maybe there's no fragrances in the air at all.
Bringing your awareness down into your mouth.
Noticing what is here.
Swallowing the saliva.
Running your tongue over your teeth.
Beginning to connect within.
Noticing any tastes that are present.
Or not present.
Gently feeling grounded by the supportive surface beneath you.
Feeling held.
Nurtured.
In this position.
Noticing which body parts are connecting with the supportive surface.
Your feet.
The back of the body.
Back of the head.
And just noticing where your arms are.
Sensing where your hands are.
Breathing in to receiving love.
And the healing energies of the earth beneath you.
Mother nature supporting you.
To heal.
To feel a sense of peace.
And bring a sense of ease.
Receiving.
Allowing.
And accepting.
In this moment.
Bringing your awareness to your whole body.
Noticing where your hands are.
Noticing the sensations within your body.
Are you clenching your jaw?
Can you relax your shoulders?
Can you let go of any areas within the body?
Let your hands flop a little bit more.
Letting go of any resistance.
Continuing to scan over the body.
Down your face.
Across your shoulders.
Down your back.
Down your arms.
Sending the message to just let go.
Let it be.
Let whatever experience that you're sensing to just be as it is.
Dropping in.
Bringing your awareness down into your hips,
Your buttocks.
Your reproductive organs and just let it be.
Allowing your awareness now to drop down your legs,
Over your knees,
Down into your ankles and feet.
Sensing in.
Dropping in to ease.
Letting it be.
Guiding your awareness to your heart center.
And allowing a deep breath in here.
And then with each deep breath in,
Invite a loving,
Healing light into your body.
Allowing this healing light to flood through your body.
Helping you to feel a sense of peace.
And ease.
And with this healing light throughout your body,
Visualize yourself walking through nature.
With this energy within you.
Visualize or sensing into a place that has a beautiful tree.
Tree that has been here for many years.
Hold some kind of wisdom.
As it is,
Is it as experienced?
Life and seasons over and over.
Noticing the leaves.
What color are they?
Are they big or small?
Are they crunchy or smooth?
And you notice that this tree has dropped one of its leaves in front of you.
A message from the tree for you to let go.
You pick up this leaf.
And write something that you've been holding on to.
Something you've been resisting.
Something you just want to let it go.
You write on this leaf.
Could just be a word.
Could be a sensation.
Could be an inner knowing.
Onto this leaf.
And you walk over to a flowing creek.
You look at this leaf one last time.
You say it's time to let it be.
You place the leaf gently on the water.
And you watch as this leaf floats gently down the stream.
You're letting the leaf be.
Allowing it to float as it wants to.
The leaf doesn't fight the current.
And neither do you.
Feeling the spaciousness between you and the leaf now.
As it continues to float.
Down the stream.
Further and further away from you.
You're letting it be.
Gently coming back now.
Connecting in with your breath.
Allowing the breath to gently rise and fall.
Letting the breath be.
Feeling your body against a supportive surface.
And reaping any extra healing that you need from the earth.
Noticing the sounds in the space that you're in.
Placing your hands on your heart.
Give thanks to everyone that has meditated with you in this session.
Knowing we were all connected.
And supported.
Wriggling your fingers and toes.
And opening your eyes.
Noticing what is in this space with you.
As you come back to the present moment.
Gently finding one thing to focus on for a few moments.
And coming back.
Thank you.
