This meditation intends to bring focus to a busy and scattered mind and to create a sense of calm.
I would be honored to guide you through this simple meditation.
So please find a comfortable seat either on the ground or in a chair or you're also welcome to lie on the floor if that is more comfortable.
And let's begin by slowing down and deepening the breath.
The breath is our anchor,
Our home base.
When the mind begins to travel away from the present moment.
Your breath is the foundation of this meditation.
As we bring awareness to different parts of the body.
So slowly inhaling and exhaling.
Elongating the breath really slowing it down.
If you'd like inhaling into the nose and an open mouth exhale to release.
You could even sigh it out if you'd like.
Once again inhaling into the nose.
Open mouth exhale to release.
Now begin to draw awareness to the soles of your feet.
Allow this awareness to remind you that you are grounded and supported.
Again,
You are grounded and supported.
Breathe deeply up through the soles of the feet.
Bringing awareness to the ankles,
Lower legs,
The knees,
Upper legs,
The hips,
Your sits bones.
Traveling all the way up the spine to the low back,
Middle of the back,
Upper back.
Filling the heart space.
Down the right arm to the right palm of the hand.
And down the left arm to the left palm of the hand.
Noticing both palms of the hands.
And bring awareness back to the heart space,
Up into the throat.
Relaxing the face,
Maybe dropping the tongue down.
Relaxing the muscles all around the eyes and the forehead.
Bringing awareness finally to the crown of the head.
As you bring awareness to the whole body,
Reminding yourself.
Saying to yourself,
I am here.
I am present.
And I am aware of my thoughts.
But ultimately,
I am not my thoughts.
Again,
I am here.
I am present.
I am aware of my thoughts.
But ultimately,
I am not my thoughts.
Then bring your awareness back to the heart space.
Focus there for a moment as you feel your breath.
I would invite you to place a color,
A color of your choice at the heart space.
And on your next inhale,
See that color brighten.
And then as you exhale,
Allow the color to expand.
And again,
Inhaling,
Seeing that color of your choice brighten.
And then exhale,
The color expands even outside of your body.
Inhaling,
Color brightens.
On the exhale,
The color expands and fills the room that you are in.
Holding this space,
This space even outside of yourself.
And drawing your awareness once again back to the heart space.
Reminding yourself,
I am here.
I am present.
I am aware of my thoughts,
But ultimately,
I am not my thoughts.
Drawing in a deep breath in through the nose.
Open mouth to exhale.
Placing one or both hands on the heart.
Connecting to your heart that place of self-love and compassion.
Acknowledging your heart beating within you.
Acknowledging that you are more than this physical body.
And more than your busy mind.
Infinitely more.
Namaste.
