Taking a moment to find a really comfortable position that may be laying down or sitting up for you,
Really listen to what your body is wanting today,
Know that there is no right or wrong way to meditate,
But I do recommend having a straight spine and perhaps lowering your jaw to create a nice alignment in your back,
Know that you can move at any point throughout this meditation,
Take a few moments to really find that position that you want to be in,
When you're ready with your eyes open,
Begin to scan around the room,
Noticing what is here in this space,
Noticing what is close to you and what is far away,
Scanning from the left hand side to what's above you,
Until what's on the right hand side,
Observing without judgment,
Noticing,
And when you're ready close down your eyes or have a soft gaze in front of you,
And take a moment to notice what is here as you close down your eyes,
At the back of your eyelids do you see any colors,
Lights,
Sensations,
Patterns,
Images,
What's here when you go inwards,
Noticing what thoughts,
Sensations,
Emotions are starting to arise as you go inwards,
Trying not to resist them,
Letting them come and go,
Perhaps even noticing the pauses between each thought,
Thought arises and then disappears,
And waiting for the next thought or sensation to arrive,
Taking a moment to sense into what you can hear,
Can you hear sounds of life within the room,
Or perhaps sounds of life outside,
Taking the time to connect with the pauses between each sound,
Perhaps you can hear a car going past,
Or sounds of dogs barking,
Or birds chirping,
Listening and waiting for the sounds to dissipate,
Feeling in to the surface beneath you,
Noticing the body parts making connection with the surface,
Is it your feet on the floor,
Is it your back against the chair or the bed or the floor beneath you,
Really feel in to what is supporting you in this position with deep gratitude,
Taking a moment to connect to your breath,
Noticing how you're breathing,
Is it fast or slow,
Is it shallow or deep,
Noticing where you feel the breath,
Do you feel the breath in your tummy,
Your upper chest,
The back of the throat,
Through your nostrils,
At the tip of the nose,
Or perhaps across your shoulders,
Bringing your awareness to where you feel the breath.
On your next inhale,
Become aware of any fragrances lingering in the air as you breathe in,
Connecting back to the breath,
Inviting a deeper inhale,
Bringing your focus to your breath,
Becoming aware of your whole body and scanning the body for any sensations,
Any niggles or tingles,
Pain,
Scanning for any sensations that may be arising,
And finally,
Bring your awareness to that area of the body and invite the breath to be with that area,
Breathing in to that sensation without trying to change it,
Just letting it be there,
Welcoming any sensations,
Allowing them to rise up,
Meet your awareness,
Continuing to scan the body,
And resting wherever the mind takes you,
Breathing in to that body part,
Staying there as long as you are,
Welcoming the change,
The sensations disappear and new ones arrive,
And when you're ready,
Visualize a wall with a magnetic board,
And on this board there are cards attached to the whiteboard,
And on the first card that you see it says freedom,
On the next card it says compassion,
And you continue to scan over this whiteboard and you see the word present,
And then you see the word inner peace,
And then you see a card that says insert your own word here,
And you look at this whiteboard with all these words,
And you're thinking which one is resonating with me,
What word do I want to embody,
Which word is calling me today,
Or do I need a new word,
A word that I want to represent,
A word that I want to welcome into my life,
And you get closer to that whiteboard,
And you take the card with the word that is calling you,
And you bring it to your heart,
If you've chosen the one that has no words on it,
Write the word that you want to embody today,
Write the word and bring it to your heart space,
Feel what this word means to you,
Allow that feeling to ripple through your body,
What does freedom feel like,
What does compassion feel like,
What does being present feel like,
What does inner peace feel like,
And what does this special word that you've chosen for yourself feel like today,
Sensing into how your body is responding to this word,
Noticing,
Embracing,
And taking a moment to sit with this word,
Allowing whatever needs to arise to be there,
You may like to repeat the word over and over,
Just take a moment to just be with this word that you've chosen,
Gently bringing your awareness back into your body,
By noticing the surface beneath you,
Noticing what body parts are connecting with the surface beneath you,
Your feet,
Your bottom,
Your back and perhaps the back of your head,
Noticing any sounds,
Far away sounds,
And sounds closer to you,
Taking a moment to connect back to the breath,
Inviting a deep inhale,
And perhaps sighing out on the exhale,
And when you're ready,
Bring a bit of movement back into the body,
By wriggling your fingers and toes,
And perhaps blinking open your eyes,
And taking a moment to bathe in the space that you're in,
And perhaps placing your hands on your heart to thank yourself for meditating today.
Thank you.
