Right,
And once you've found that comfortable seat,
Close your eyes.
I'm just starting to turn your attention inward.
Notice how you feel right now.
And then take a deep breath in through the nose,
Open mouth,
Sigh it out,
Let it go.
Inhaling again,
Deep breath in through the nose and exhale,
Let it go.
Take one more beautiful breath in through the nose,
Send it deep down into the belly and then open mouth,
Sigh it out,
Let it go.
Coming back to your natural breath and just listening to the sound of your breath.
Bringing full attention to your breath and begin to notice the place where you most easily detect the breath.
It might be at your nostrils,
Perhaps it's in your chest.
Maybe you feel the breath deep down into your belly.
Wherever you can most easily feel and detect your breath,
Bring your full awareness,
Your full attention to this place.
This will be your anchor for the rest of this meditation,
Not forcing the breath,
Just letting it flow naturally,
Sensing where it comes in and where it goes out.
Keep a gentle attention at that point where you easily detect the breath.
Notice if you are straining to keep your attention here and see if you can invite a little bit more relaxation and openness of attention to this point,
Just listening to the sound of your own breath and letting that sound soothe you,
Calm and relax.
You can slow the breath down.
You might feel the body begin to relax a little bit more.
You may have thoughts,
Thoughts are not the enemy.
Just notice when you're thinking and if it helps,
You can label that experience in your mind as thinking or simply say thoughts and come back to your breath,
That point where you can most easily detect the breath.
Every time the mind gets pulled away,
Just gently,
Lovingly guide it back.
Keep that gentle awareness on the breath.
Each exhale,
Notice the body soften and let go a little more.
And now releasing that focus on your breath,
Just give your mind a rest for a moment and then draw attention to the top of your head.
Just noticing any sensation here,
Noticing your forehead,
Relaxing your eyebrows,
And then sensing your eyes and your eyelids,
Relaxing the skin all around the eyes,
Smoothing down the cheeks into the ears,
Relaxing the bridge of your nose to the tip of your nose.
And you may swallow a few times,
Clearing out any blocked or stored energy in the back of the throat.
Invite some movement into your jaw,
Relaxing any tension that might be there.
Soften the tongue,
Upper palate,
Upper teeth and upper lip,
Sensing your lower palate,
Lower teeth and lower lip,
Relaxing the chin and softening the back of the head,
Noticing your neck and relaxing your shoulders,
Sensing the arms heavy,
Upper arms,
Elbows and lower arms,
Relaxing the wrists,
The palms of your hands,
Backs of your hands,
And each finger release and relax.
And bringing awareness now into the heart space.
Can you sense where your heart is?
Can you sense it beating?
And moving down into the ribs,
Just noticing any movement that might be happening in the ribs,
Relaxing the belly,
Letting it move effortlessly with each breath in and out.
And bringing awareness now into your hips,
Noticing the tilt of your pelvis.
Can you relax the glutes a little more?
Softening down through the upper legs,
The knees and the lower legs,
Relaxing through the ankles,
The soles of your feet,
The tops of your feet and each toe release and relax.
Feeling a sense of peace and calm from your feet to the crown of your head and back down.
Just breathing in the sense of rest,
Of calm.
We'll stay here for another moment,
Not forcing anything to happen.
Just enjoy being here in this present awareness and start to deepen your breath,
Feeling the body start to awaken with each inhale.
And I invite you to place one or both hands over your heart if that's comfortable.
You can bow your head in honor of your heart and just take a moment to thank yourself for being here,
For taking 20 minutes out of your day to connect back to your mind,
Your body and your breath and offering out any last gratitude.
I'm feeling that love,
That warmth,
That gratitude gives us.
Breathe it in,
Take a big breath in,
Open mouth,
Let it go.
Inhale again,
Exhale,
Let it go.
Last breath in and exhale,
Let it go.
You can release your hands and then very slowly start to wiggle your fingers,
Your toes,
Maybe nod your head side to side.
And then when you're ready,
You can open your eyes,
Let the light come back in.
And I thank you so much for being here today.
It was lovely to meditate with all of you.
I hope you have a great rest of your day and I'll stick around if anyone has questions or just wants to chat.
Love you lots.
