Hello and welcome.
Let's find our comfortable meditation position.
It can be seated,
It can be laying down,
Whatever feels most comfortable to you right now.
And then exhaling the breath to our own.
Let yourself settle,
Gently closing your eyes.
Taking a nice long slow inhale through the nose.
Exhaling through the mouth,
Letting the breath sigh out.
Feel the body settle just a bit more.
And again,
Inhaling and exhaling.
Becoming softer.
One more long slow breath inhaling and exhaling.
Allowing yourself this time and space just for you.
Free of any other obligations,
Just simply being right here right now.
Now become aware of where your body is making contact with the floor,
The chair,
Whatever it is you're sitting or laying down.
Becoming aware of weight,
Heaviness,
Pressure and contact.
Let yourself sink into those sensations.
And as you rest your awareness there,
You feel the body soften.
Putting down the burdens.
Noticing that your shoulders are relaxing and dropping.
Neck and your jaw are softening.
Your arms are heavy and relaxed.
Your legs are heavy and sinking into the floor sinking into the chair.
Becoming aware of your breath.
Flowing easily in and out.
Noticing where you're most aware of your breath.
The nose and your chest.
Soft and easy.
Breathing in,
Breathing out.
You may even notice that it feels as though your whole body is breathing.
Expanding on the inhale and softening on the exhale.
We'll move your awareness to your eyes floating in their sockets.
Perhaps aware of light behind your eyelids.
Softening the muscles around your eyes.
Now we're going to move our awareness to the space behind your eyes.
Resting your awareness on the space behind the eyes.
Space is inch two inches back behind the eyes.
Keep gently returning your attention back to this spacious,
Quiet,
Soft.
Often our sense of awareness of being is felt in the head.
And I think of this sense of awareness often as being separate,
And yet not.
This spacious awareness is not the mind.
This spacious awareness is aware of thoughts,
Sensations,
Sound,
Sounds,
Colors.
But it is none of those things.
It is simply awareness.
We practice bringing ourselves back to this essential part of ourselves.
Spacious awareness and allow ourselves to rest here.
Safe.
You can return to this spacious awareness at any time that you need.
Slowly opening up your field,
Becoming aware of your body,
Where it is resting.
Hearing the sounds in the room,
The space you're in.
When you're ready,
Gently open your eyes.
