So we're going to start with this five kosher meditation,
Which is mostly guided.
The guidedness is on purpose to help us kind of move into a more contemplative space.
So we're going to set up for that.
So all these meditations can be done in any position,
But if you're sitting,
Make sure your spine is long,
Your temperature is where you need it to be.
Good.
We're going to let our eyes close,
And that's uncomfortable in any way,
You can have them partially open,
But let's take our visual input out of the picture and begin to move into a space where we feel our bodies and start noticing ourselves internally.
Okay.
Maybe put a slight smile on your face,
Just turn the edges of your mouth up,
Send a few positive signals and chemicals into your system,
And to remind yourself that everything is okay and exactly as it should be.
Okay.
And begin to perceive your body.
So feel your body.
Notice any sensations or inputs you're getting as you drop your mind into your physical body.
Okay.
And with your mind's eye,
Bring all your attention down to your toes.
No need to do anything with your toes.
Just see with your internal gaze,
If you can feel,
Sense,
Mentally see your toes.
And let that internal gaze and awareness spread to your whole foot.
So your right foot and your left foot.
Noticing your feet.
Let that awareness move into your ankles and lower legs.
Something's not comfortable,
You can certainly adjust,
But is this the urge to move too much as you notice your feet and ankles and lower legs?
Bring your awareness to your knees,
The fronts and backs of your knees.
Imagine the spaciousness in your knee joint.
Bring the mind's eye to the fronts of your upper legs,
Your thighs.
Wrap that awareness around the backs of your thighs.
Awareness move up into your glutes and hips,
Whole pelvis and seat.
Let the mind sit there for a moment.
It's your lower back.
Wrap your awareness around your waist to your belly.
Notice your ribs,
Your whole rib cage from the very bottom all the way up.
With your mind's eye,
Move your awareness from your ribs in the front of your body,
All the way to the ribs on the back of your body.
Bring your awareness to your upper back.
Let that awareness move to the front of your body,
Your chest area and your heart.
Awareness floats towards the neck,
Front and back of your neck,
All the structures,
Bones,
Muscles.
Notice your face,
Eyes,
Chin,
Cheeks,
Mouth,
Eyes.
Notice the back of your head,
Skin,
Bones.
And allow the awareness to drop into your brain and then your entire head.
As you notice yourself breathing,
Feel your whole body.
Feel your whole body.
So that you're breathing as you feel your whole body.
Imagine the breath filling your whole body as if it were hollow.
Imagine the breath filling your whole body as if it were hollow.
Each time you breathe in,
Filling the whole body.
You might hear yourself saying,
Home,
Home.
Let the breath and the home fill your whole body.
Allow your perception to draw back even further.
Begin to see and feel your body,
Your inner body,
As if you were looking at it from above.
Begin to notice that you can feel yourself breathing and watch yourself breathing at the same time.
Find yourself resting in awareness.
Resting in the awareness of the body.
Resting in awareness of the breath.
Resting in the awareness of the spaciousness and vibration inside you.
Resting in awareness.
Resting.
Slowly begin to deepen your breathing.
Slowly begin to deepen your breath.
As you breathe in and out,
Feel your tongue in your mouth.
Notice your tongue in your mouth.
Very slowly begin to gently move your fingers and toes.
As you allow your eyes to very gently and slowly let the light back in.
Feel your whole body once again.
