So begin by taking a few moments to get comfortable.
Whether you're lying down or in a seated position,
Taking those adjustments,
Those wriggles or anything else you need to make sure you feel comfortable.
And then we'll slowly allow the eyes to close.
Begin to draw your awareness into the body,
Breathing into the body.
And we'll begin by simply bringing your awareness to wherever the breath feels the strongest.
So this may be at the tip of the nose,
The back of the throat,
The chest or the tummy or anywhere in between.
And just allowing your awareness to rest with the breath.
Feeling the inhalation coming in and cooling the body and expanding.
And as you exhale,
Feeling a sense of release and softening.
One pointed focus with the breath at one area in the body.
And we're not trying to change the breath,
Just allow it to come and go.
If the mind becomes distracted,
That's okay.
It's a part of the practice.
We notice when this has happened and gently let go and bring your mind back to the breath.
And with each breath,
We become more centered with each breath.
We become more present.
Breathing in the moment of the now.
Breathing in the moment.
Each breath is a new moment.
And then we're going to bring our awareness through the body with the intention to lift our energy up.
So for this,
We're going to begin by bringing our awareness down into the feet.
Bringing the awareness into the soles of the feet.
Bringing the awareness into the tops of the feet,
The ankles,
The calves,
The shins,
The knees,
The back of the knees,
The thighs,
The hamstrings,
The glutes,
The hips,
And the pelvis.
And just taking a moment to feel the whole,
Both legs together from the waist down,
Feeling the legs and the hips alive with energy.
And then we'll continue up through the body.
So bringing your awareness to your tummy,
To your diaphragm,
To the sides of the body.
Your rib cage,
The muscles and the chest broadening across the collarbones.
And then we'll take our attention to the back of the body,
Starting at the base of the spine.
And from the base of the spine,
Bringing your awareness up.
And at the same time,
We're taking the awareness up through the muscles of the back as well.
So a ripple of awareness from the bottom of the back,
Slowly rising as we scan up to the top of the back where we meet with the base of the skull.
From here,
Bring your attention into the shoulder blades,
Into the tops of the arms,
The elbows,
The forearms,
Wrists,
Hands,
And the fingers.
And then bringing your awareness to the back of the neck,
To your throat,
To your chin,
The bottom lip,
The upper lip,
Both lips together.
Soften the jaw and the cheeks,
The muscles around the eyes,
The forehead,
The temples.
And then bringing your attention to the crown of the head,
Right at the top of the skull.
And just taking awareness to this point.
Feeling the body awake,
Relaxed,
And present.
And taking a moment here to visualize how you see you moving yourself through your day to day with grace,
With ease,
With focus,
Kindness,
Whatever qualities it is you feel like you need to face your day with as much joy and ease as possible then taking a moment to consider those qualities.
Visualize how you see yourself,
How it will feel to move through your day,
And you may even like to set yourself an intention for your day ahead.
And then to move ourselves out of the meditation,
We're going to take a deep inhale through the nose and a big exhale out the mouth.
And taking two more big,
Big inhale through the nose and another big sigh out the mouth.
And last one at your own pace,
Making the attention to wake yourself up on this last breath.
So big breath in and a big release and sigh out.
And then depending if you're seated or lying down,
Just taking a minute to bring yourself back to the room,
Slowly wiggling or making some small movements,
Just blinking the eyes and then slowly waking up,
Opening the eyes.
