Find a comfortable seated position,
Allow your hands to rest gently on your lap and become aware of your breath and ask yourself the question,
What is it you want to receive in this time of meditation?
Perhaps it's more presence,
More ease,
More connection to your deepest self,
Compassion or open heartedness.
When you touch into what truly matters,
You become more connected to yourself.
Use this as we move through this meditation together.
Let your awareness scan your body and see if there's any tightness or tension,
Any place that needs to let go and relax.
Move your attention to the face,
The forehead,
The eyes,
The jaw.
Let your eyebrows relax,
Your eyes soften,
Your jaw release.
Allow a slight smile to the mouth.
Relax your tongue.
Let your lips slightly fall apart.
Relax your shoulders.
Inhale and exhale,
Letting the shoulders relax.
Bring your awareness to the hands as they rest on your lap,
Softening and releasing.
Feel the energy and aliveness in your heart area.
Move your awareness to the belly and soften it.
Let your next inhale be received deeply in the belly.
Relax throughout the pelvic area and the lower back.
Move your awareness down your legs,
Into your feet and feel the energy there.
Now feel your entire body and the energy vibrating throughout.
That beautiful field of energy that is you vibrating from the inside out.
Become aware of your breath flowing in and out of the nostrils.
Let it begin to deepen.
Nice slow inhale,
Nice slow exhale.
Let the inhale and exhale be matched in length.
Long slow inhale and long slow exhale with no pause between.
Your inhale and exhale the same length.
Long inhale,
Long exhale,
Matching the length of the inhale and exhale.
Let the inhale expand your torso and the lungs.
Then slowly exhale.
Relaxing with the inhale,
Slight smile.
Releasing with the exhale.
Letting go.
If you notice your mind wandering,
Just bring it back with the breath.
Long inhale and long exhale.
Continue to make sure your inhale and exhale are long and equal.
Your shoulders are relaxed,
Your hands soft and your body at ease.
If your mind has drifted,
Gently bring it back to the breath.
See if you can relax a little more into the breath.
Long and slow,
Letting go.
Now bring your breath back to its natural rhythm.
Become aware of the sensations in your body.
Just relaxing into this present moment.
Let things be as they are,
Not to do anything or control anything,
Just to be right here in this moment.
Being the silence,
The awareness,
The inner stillness that holds everything.
Let it all flow in and out of this place of deep peace.
Let the silence hold it all.
Thanks for joining me.
