Welcome to this present moment awareness meditation.
Find a quiet place to sit or lie down and close your eyes.
I invite you to draw awareness out of your mind and into your body,
Breathing at your own pace.
Notice your presence in your space.
The length of your spine,
The width of your shoulders,
The length of your legs,
And gently lift the crown of the head away from the spine.
Naturally creating more space between your vertebrae.
Now draw a deep inhale into the ribs and let it go.
Draw another deep inhale into the belly and release,
And another deep inhale to the base of the spine and let it all go.
Breathing at your own pace naturally.
And again notice your presence in this space.
The length of your spine,
The width of your shoulders,
The length of your legs,
And notice the space between the crown of the head and the spine,
Giving even more oxygen to those vertebrae.
Take a deep inhale into the belly and let it go.
Now breathing naturally,
With each inhale,
Notice the places that can benefit from the intentionality of your breath.
Which pockets might be holding tension that could benefit from that intentional inhale?
Drawing the inhale into these spaces and on your exhale releasing a little bit more and letting go.
Anywhere that is clenched is being released.
Bringing more space,
More presence with each inhale.
And drawing one inhale down into the base of the spine and release.
Gently moving the head side to side,
Taking up more space,
More presence.
And wiggle your toes or your fingers,
Drawing your awareness to the here and now in the space you're in.
And open the eyes.
Namaste.
