Welcome.
Please find a comfortable position lying down.
Let your feet fall apart,
Palms of your hands facing the sky.
Just connect to your body in this moment.
And take a few minutes to check in.
What's happening right now in your thoughts and in your body?
Any sensations or emotions that show up,
Offer them awareness and compassion.
Allow them to be just as they are.
Now bring your awareness to your breath,
And specifically to the belly.
Expanding your belly on the inhale,
And letting it fall on the exhale.
Breathing in and breathing out slowly,
With presence and awareness.
Continue to breathe normally as you feel the rise and fall of your belly.
This is a calming breath for when we're anxious or fearful.
It helps us tune into the present moment,
And takes us out of our thoughts of the past or future.
So continue to breathe in and out with awareness,
Focusing on the rise and fall of your belly.
Let go of this force,
To the moment that you can breathe.
When your mind wanders off in thought,
And it will,
Bring it back to the breath.
Breathe in and out,
Staying present with your breath.
You are slowing your thoughts down,
One inhale and one exhale at a time.
Breathing in and breathing out,
Moment to moment.
So now release your focus on the breath and bring it to the soles of each of your feet.
Feeling the heels,
Bottom of the feet,
The toes,
The top of the feet,
Behind the Achilles tendon and gently above the ankles.
Inhale each of your feet up to the ankles.
Let your awareness rise up into each of the lower legs,
And to the calves,
The shins,
And coming up into the knee joints.
From the lower legs and knees,
Move into the upper legs.
Hamstrings,
Quadriceps,
Feeling into the upper legs and feeling its connection up into the hip joints,
Hips,
Into the pelvic girdle and into the center of the body,
The sit bones,
The genital region,
The tailbone,
And then gently move into the lower back,
Up the spine and eventually into the upper back.
From your upper back,
Move your awareness into each of the shoulders and shoulder blades,
Then gently down each of the upper arms,
Into the elbows,
Forearms,
Wrists,
And hands,
Feeling sensations from the shoulders to the fingertips.
Let whatever sensations,
Thoughts,
And emotions come up and just let them be.
Now move your awareness to the belly.
How does it feel?
Is it tight?
Nervous or just right?
Whatever is there,
Let it be.
Then the belly,
Move into the chest,
Sternum and rib cage,
Becoming aware of the inhale of your lungs and the beating of your heart.
Feel the shoulders and its connections to the neck and throat,
Becoming aware of your jaw,
Mouth,
Teeth,
And tongue,
The cheeks of your face,
And sinus passages into the temples and the forehead.
Become aware of your eyes and the muscles around the eyes.
Then move to the ears,
Inside the head and into the brain.
Now feel your body as a whole from head to toe.
As you breathe in,
Be aware of your body rising ever so gently on the inhale and falling on the exhale.
And continue to offer compassion and gentleness and love to yourself.
And whatever comes up,
Let it be.
Now just like you watched your breath come and go,
Watch your thoughts.
They pass like clouds moving by in the sky.
Just observe your thoughts as they come and go.
You are not your thoughts,
You are the one watching your thoughts.
Maybe you can repeat,
Just thoughts,
Just thoughts.
And we'll come back to the breath in the belly.
Feel your breath as you inhale and exhale,
And your belly rises and falls.
As we end this meditation,
Let's send out healing and peace to everyone.
May all beings wherever they are be free from fear,
And may all beings be at peace.
Thanks for joining me.
