Today we'll journey inward,
Discovering the sensations,
Thoughts,
And feelings that make up our inner world.
This practice is an opportunity to meet whatever arises with a gentle curiosity,
Without judgment or the need to change anything.
In this meditation,
We're simply exploring.
You can begin by finding a comfortable position,
Either seated or lying down,
And then slowly start to let your body relax.
If you haven't already,
Gently close your eyes and begin to allow your awareness to move inward.
Start to notice your breath as it flows in and out.
Feel the natural rhythm of each inhale and exhale.
There is no need to change your breath,
Just observe it and allow it to guide you deeper into stillness.
As you settle here,
Set the intention to explore with an open mind and approach this practice with a sense of gentle curiosity.
Welcome each experience as it comes.
Bring your attention to your body.
Notice the places where your body connects with the ground.
Feel the weight of your body,
Both supported and steady.
Slowly scan through your body,
Starting at the very top of your head and moving down over your shoulders,
Your arms,
Your spine,
Your hips,
Thighs,
Calves,
And into your toes.
Notice any areas of warmth or coolness,
Any tension or softness.
And if you find any areas of tightness,
Don't try to change them.
Simply acknowledge them,
As if saying,
I see you.
Allow each sensation to be just as it is,
Welcoming it with curiosity.
Now shift your awareness to any emotions that may be present.
Take a moment to notice.
Are there any feelings that arise?
Allow each emotion to simply be there,
Without trying to analyze or label it as good or bad.
Let your curiosity be like a gentle hand,
Resting on each feeling with compassion.
Observe if the emotion has a particular shape.
Perhaps it has a color or a temperature.
Does it move or stay still?
Perhaps no specific emotions are present,
And that's perfectly okay.
Just notice the quality of your inner landscape,
Whether it feels calm,
Restless,
Neutral.
Each moment is unique,
And in this practice you are here to explore it all.
Now let's shift our attention to the mind.
Notice any thoughts that may come up.
Imagine them like clouds passing through the sky of your awareness.
In this moment there's no need to follow these thoughts,
Or to judge them.
Simply notice them as they rise and fade.
Notice if there are any patterns or stories your mind likes to revisit.
Approach each thought with the same gentle curiosity,
Allowing it to be here without attaching to it.
And if the mind becomes very active,
Return to your breath for a few moments,
Using it as a soft anchor to bring you back into this present moment.
As our practice comes to a close,
Take a few deeper breaths,
Feeling gratitude for the opportunity to explore your inner landscape today.
Thank yourself for showing up with curiosity and openness,
For being willing to see what lies within.
When you're ready,
Gently bring your awareness back to the space around you.
You can softly wiggle your fingers and your toes,
Letting yourself reconnect with the external world.
And then when you're ready,
Softly open your eyes,
And carry the sense of curiosity and openness with you.
Thank you for sharing this practice with me today.
