Let's begin by moving into a comfortable position,
Suited for you and your meditation practice right now.
To allow us greater immersion with the journey ahead,
We are first going to move through a simple body scan to detach from and minimize distractions of the physical form.
Starting with the feet,
The ankles,
And the calves,
Slowly scan and relax them.
Moving to the knees,
The thighs,
And the hips,
With awareness we relax them.
Next the lower,
Middle,
And upper back,
Slowly scan and release all tension.
On to the abdomen,
Ribs,
And chest,
Slowly scan and feel everything soften.
Now to the upper arms,
Forearms,
And hands,
Slowly scan and relax them.
Lastly we notice the shoulders,
Neck,
And all the muscles of the face.
Slowly scan and with intention feel any discomfort wash away.
Now attuning to the breath.
Take a few deep cleansing breaths into the nose and out the mouth,
Aiming for the biggest breaths you've taken all day.
On your exhales,
Audibly let it all go,
And with it,
Any stress left in the body.
At this point,
We release our connection to the events of the day thus far,
And any that lay ahead.
Moving into complete presence and a calm stillness.
Slowly return to a natural rhythm of breath,
Find a balance to your inhale and exhale.
This breath always an extra anchor when you need something to bring you back to the current practice.
The next little while is a journey into sound and yourself.
The power of sound can be truly healing.
It has been used for thousands of years in some of the most ancient and time-honored spirituality practices.
Everything in existence vibrates,
And so we are surrounded by sound all the time.
And now as we shift our focus to the sound we hear,
Let it flow through you and resonate with your inner world.
This practice will go for some time,
And the sound will eventually fade.
Feel free to sit for as long as you choose.
Much love.
