Begin by finding a place where you can be alone for the duration of this meditation.
A place where you can put your device down and have some earphones in or on.
A place where you can sit comfortably with your back supported and your feet flat on the floor,
Shoulder width apart.
Or you can decide to put your feet up when you so desire.
Allow your hands to rest comfortably.
Maybe they will rest in your lap or on your belly or your thighs.
Whatever is most comfortable for you.
When you prefer to do so,
You can also choose to lay down,
But ideally in a place where you do not normally sleep,
So that you can stay awake for the duration of the meditation.
Make sure that you stay warm during this meditation.
Maybe use a blanket to cover yourself when that is needed.
Please relax as much as you can and let my voice guide you through this meditation.
Gently close your eyes and start relaxing and noticing the present moment that you are experiencing right now.
Feel your body,
Be aware of your thoughts and notice your breath.
Start paying attention to your breath.
Continue to breathe in and out at a pace that feels comfortable to you.
Feel the cold air coming into your nose when you breathe in and the warm air leaving your nose when you breathe out.
Relax your muscles as best as you can with every single breath in and every single breath out.
Focus on relaxing and welcome the feelings of relaxation as you feel them happening.
As you continue to breathe,
Your body will continue to relax more and more during our time together.
And when thoughts wander off,
Ideas or memories come up during our time together,
That's perfectly okay.
Be thankful for a thought.
The thought came up for a reason.
It is trying to come in as a gift.
Feel grateful for it and just go and gently bring your attention back and focus on your breathing.
Acknowledge that it happened.
Accept that that is what sometimes happens.
Invite your mind to be present and be here.
Invite your mind to receive.
To receive more peace.
To receive more happiness.
To receive more clarity.
And to receive more joy.
Bring yourself back to concentrating on your breath and breathing in and breathing out.
Each time you practice,
You will pull yourself closer to just being able to focus on your meditation and on your breath.
Take a deep breath in through your nose.
Inhale.
Feel the air at the back of your throat going down into your lungs.
Hold your breath.
As you release and let the breath out,
Feel it coming up from your lungs at the back of your throat,
Going through your mouth as you let go.
Take another deep breath in through your nose.
Feel the cold air going in through your nose and feel how your chest expands.
Hold your breath.
And when you are ready,
Let your breath go.
Exhale.
Feel the warm air going out of your mouth and feel how your chest contracts.
Take in three more deep breaths and exhale at your own pace.
As you continue to breathe,
Notice your body.
Notice any sensations that you feel in your body.
In case you notice any discomfort,
Tightness or tension,
Focus on that area of your body.
And focus on the flow of your breath.
Focus on the movement of that part of your body with the flow of your breath.
And help the area become more relaxed and more peaceful.
Say in your mind or out loud,
I let go,
I let the sensations move,
I choose to feel relaxed and peaceful.
Take a few more deep breaths as you let your body settle into this relaxed and peaceful feeling.
Notice where in your body you feel relaxation,
Peacefulness and happiness.
I would like to invite you to continue to focus on your breathing.
Focus on every single breath passing through your heart.
We know that it can't actually physically pass through your heart.
And yet,
When you concentrate enough,
When you visualize it,
You can feel it passing through your heart.
Filling your heart with oxygen and energy so that your heart can pump that oxygen and energy around your body.
Feeling every breath in pass through your heart and every breath out pass through your heart.
And feeling every breath in pass through your heart and every breath out pass through your heart.
If it helps you with remaining concentrated,
You can choose to say,
Breathing in just before the in-breath and breathing out just before the exhale.
When it's better for you,
You can also choose to say,
Through my heart,
Both before the inhale and before the exhale.
This allows your mind to focus on your breath,
To focus on your breath passing through your heart.
And now,
I'd like to invite you to shift your focus,
To shift your focus to the lower half of your body.
Shifting your mind,
Your thoughts,
Your focus and your attention to your toes.
Just concentrating on your toes,
On both of your feet for the moment.
Notice whether there are any sensations that are inside your toes or on the outside of your toes.
Noticing anything touching your toes.
Maybe it's your clothing or maybe it's just the floor.
And if your toes are bare,
Noticing the temperature.
And as you do that,
Move your attention along to the soles of your feet.
Noticing any sensations,
Any tingling,
Any touch on your skin,
The temperature,
Any sensations at all.
And now,
Change your attention to the top of your feet.
Slowly go around your heels and then move your attention up into your ankles.
Checking for any sensations.
And then,
We slowly move up around the back of your legs,
Into your calves.
Do you notice anything?
Are there any sensations,
Any feelings?
And then,
We move slowly around to the front of your legs and into your shins.
What do you notice here?
Do you feel any sensations?
Pay close attention to these areas.
You may even notice a slight vibration,
Because when you change the energy of your attention,
That may create a little vibration in the area that you're focusing on.
And now,
We slowly move up and go over your knees,
Around the back of your knees.
And then,
We move to the front of your knees,
Over your kneecap.
What do you feel there?
What sensations are in your knees?
And then,
We move into the thighs.
How do your thighs feel?
Are you noticing any type of vibration or tingling?
What sensations do you notice?
Do you feel it on the inside or on the outside?
Do you notice the pressure on the underside of your legs,
Pressing against your chin?
Do you notice your clothing laying on top of your skin?
And finally,
We're going to move up into the posterior,
Around your bum,
And up around into your waist.
What sensations do you notice?
What feelings are there?
If there's clothing around your waist,
Do you feel it touching your skin there?
Is it loose?
Is it tight?
Just notice the sensations.
And take a short moment now to focus on any one sensation.
Whether it's a tingling sensation,
Or a slight vibration,
Or something where your clothes are touching your skin.
Just pay attention to that one sensation right now.
If that sensation is tingling,
And it goes away,
Simply move onto another sensation and carry on.
How do you feel?
When you feel ready,
Start to gently come back to the here and now.
Come back into the room,
Into your body,
Into your consciousness,
Your awareness,
And into your mind.
Take your space into this world.
As you're coming back into the present moment,
Let yourself explore and say yes to the emotions that will continue to amplify.
Emotions of joy,
Peace,
And of relaxation during the rest of your day and the time to come.
Know that you can decide to continue to feel this way.
Take a deep breath and let go when you're ready.
While keeping your eyes closed,
Notice the sounds around you.
Notice how your body feels.
Feel the surface you're sitting or lying on under your body.
Feel the surface your feet are on.
Feel your clothing on your body.
Move your fingers a little.
Wiggle your toes a little.
Gently circle your shoulders.
Gently open your eyes.
Gently move your head from side to side and become more and more present.
Welcome joy,
Peace,
And comfort to continue being with you on your path today and in the time to come.
Take a deep breath and let go when you're ready.
When you're ready,
Gently open your eyes,
Fully coming back to the present moment.
Stay seated for a bit more time.
Look around the room and notice a few things around you.
When you feel ready to do so,
You can sit up.
You can stand up and return to going about your day.
And know that all the good that was experienced will continue for the rest of the day and the time to come.
