Hello and welcome to this meditation practice.
When you are ready,
Easing your way into a comfortable position,
Whether it is sitting or lying down,
Gently closing down the eyes and begin to settle into stillness.
As you move towards stillness,
Towards easefulness,
Start to become aware of your inner world.
Our inner world is a rich tapestry of thought,
Emotion,
And energy.
Begin to notice what is present in your inner landscape as you relax into your meditation posture.
What is the quality of those thoughts,
Emotions,
Or sensations?
Is it possible to feel seemingly contradictory at the same time?
Parts of you that feel energized,
Parts that are tired,
Parts that are expanded,
Others that are contracted,
And some parts where there are no feelings or sensations at all.
Start to notice the totality of your experience in your inner world.
Just keep expanding into this presence with your breath.
Notice if there are any areas that are particularly tense or tight in your body,
Energy,
Or mind.
Start to attend to those places with your breath.
Can you use the inhalations to create greater spaciousness and the exhales to help you soften and surrender to the ground?
Notice how the earth is tenderly supporting you this very moment,
Bringing your attention to your head.
Begin to notice if there is any tightness present and see if you can soften a little.
Noticing the forehead,
Evening out the eyebrows.
Let the eyes sit heavy in their sockets,
Unclenching the jaw,
The cheeks soft.
Allow your tongue and lips to rest.
Now begin to ease into the shoulders as you let the weight of the world drop,
Relaxing the arms,
The hands,
The fingers,
And the back.
Notice the rise and fall of the abdomen as you breathe and see if you can invite a softness.
Noticing any tightness through your hips,
In your thighs,
And your knees.
Relaxing your calves,
Your ankles,
Your feet,
And your toes.
You are fully aware of all the sensations in your body.
You are at home in your body.
As you breathe in,
Your body becomes lighter and more spacious.
As you breathe out,
Your body becomes softer and calmer.
For the next few moments just enjoy this beautiful awareness of being at home and at ease.
And as this practice comes to a close,
Begin to pay attention to the sounds around you.
Bring some small movements to your fingers and your toes.
Very gently bring your palms together,
Rubbing them to create some heat or chi.
Pop the palms over your closed eyes.
Enjoy the darkness and warmth around them.
Inhale deeply.
Exhale softly.
With a few gentle blinks,
Open your eyes and lower your palms.
At your own time,
Begin to return your attention to the space that you are in.
The light in me bows to the light in you.
Thank you for practicing with me.
Namaste.
