Hello and welcome to my morning meditation.
Our first session together is all about coming home,
Grounding into the earth and into our bodies.
The body is always in the present moment,
Here and now.
It can't be anywhere else.
So it is a doorway into connecting our awareness to the present moment,
The here and now.
So we'll begin by finding a comfortable seated position where the shoulders are comfortably stacked over the hips.
And if you're not comfortable sitting,
Find another way of resting that is fully supported and comfortable.
And then we'll close our eyes and come into the interior world.
Let's take a long,
Slow,
Easy breath,
Inhaling and then exhale and sigh the breath out and drop in,
Drop in.
And becoming aware of our body resting in the chair,
Whatever we are resting on,
Just noticing weight,
Heaviness,
The contact points between your body and what you are resting on.
Is there warmth?
Pressure?
That sensation of heaviness.
Rest all your attention there.
Noticing perhaps warmth or coolness.
Now we'll begin to scan the body part by part and becoming aware of our feet,
Toes.
Noticing any sensations there,
Contact between the floor or the cushion,
Clothing,
Warmth or coolness,
Tingling or pulsing.
Noticing what is there.
Becoming aware of the soles of your feet,
From the heels through the arches to the toes.
Aware of the tops of your feet,
Your ankles,
Your shin bones and calves.
Becoming aware of your knees,
Your knee caps,
Back of your knees,
Inside your knees.
Noticing your thighs,
The tops of your thighs,
Back of your thighs,
The thigh bones themselves.
Becoming aware of where your legs meet,
Your torso,
Your hip joints,
Your sit bones,
Your tailbone.
Becoming aware of your low back,
Mid back,
Shoulder blades and the space between your shoulder blades.
Noticing if there's any tension,
Sensation of tightness,
Achiness or no sensations.
Comfortable,
Neutral.
Becoming aware of your right shoulder,
Right upper arm,
Right elbow,
Forearm,
Right hand,
Back of the hand,
Palm of the hand,
Fingers.
Noticing your left shoulder,
Left upper arm,
Left elbow,
Left forearm,
Left hand,
Back of the hand,
Palm of the hand and fingers.
Aware of both arms.
Relaxed and comfortable.
Noticing the back of your neck.
Is there a sense of spaciousness or restriction?
Aware of the back of your head,
Crown of your head,
Forehead,
And the back of your head.
Your eyes floating in their sockets,
Your ears,
And your jaw.
Becoming aware of the tip of your nose,
The inside of your nostrils,
The cool rush of air as you inhale,
And the soft warmth as you exhale.
Becoming aware of the whole head,
Aware of your throat,
On the top of your chest,
Space around your collarbones,
Noticing the center of your chest,
The space behind your sternum,
Affecting your beating heart,
Noticing your abdomen,
Space right behind your belly button.
Becoming aware of any movement,
Expansion,
Relaxation,
Rising,
Falling.
Your body breathing,
Perhaps aware of the pulse of your heartbeat,
Sending blood coursing through the body,
From the crown of your head all the way down to your feet,
Aware of the whole body resting on the ground,
Expanding with each inhale,
Softening and dropping on the exhale.
Life,
Energy coursing through the body with each breath,
With each pulse of the heart.
Feeling our awareness deep within the body.
Here and now with this breath,
This heartbeat,
The electrical vibration in every cell of the body.
Here.
Here.
Here and now.
Here and now.
Here and now.
Here and now.
Slowly noticing any sounds coming to you.
When you are ready,
Slowly open your eyes,
Take a slow easy breath and come back.
Here.
