This meditation focuses on the mind,
Body,
And heart,
Easing your way into a comfortable seated position,
Gently closing down the eyes if that feels right or simply lowering your gaze.
Begin to notice your internal weather patterns.
How are you feeling right now?
Are there any thoughts that are present?
There's no need to push anything away or get caught in the storyline,
But become aware of what is right here,
Right now.
Now take your attention to the top of your head and scan all the way down to the feet.
Are there any areas of tightness or openness,
Vibrating or tingling?
Pay attention to all the sensations that are here in this moment,
Breathing in presence and ease.
And as you breathe out,
See if you can melt into this presence just a little bit more.
And finally,
Bringing a soft,
Gentle attention to your heart space.
If you'd like,
You may wish to place your hands over your heart or just visualize that.
Take a moment to sense that connection and softly say to yourself three times,
May I be content and at ease.
Notice if there are feelings of warmth,
Tenderness,
Or expansiveness.
Just welcome any sensations that arise in this moment with curiosity and acceptance.
Now as this practice comes to a close,
Begin to pay attention to the sounds around you.
Start to make some movements with your fingers and your toes.
When you feel ready,
Gently blink your eyes open into a soft,
Steady gaze.
