This meditation will guide you to awareness.
If you feel at any moment during this meditation that you become distracted or that your mind starts to wander,
Simply come back to your body and to your breath.
Make sure that you're seated comfortably and balanced,
But most importantly,
Relaxed.
Take your time here and do not rush,
This moment here is all yours.
As you keep settling in,
Place your hands in your lap,
On your thighs or knees,
With the palms facing up towards the sky.
Make sure that your head is comfortably resting and that your shoulders are rolled up and back.
Now,
At your own pace,
Take a few deep breaths.
Meet your breath exactly where it's at.
Don't force it or try to change its speed.
Let it be just as it is.
Move into these conscious breaths.
Inhale and let the belly drop down,
Filling up the body with air.
Exhale and push the belly back toward the spine,
Letting all of the air out.
Inhale again,
Full and deep,
And exhale.
Continue here for a few more easy breaths as you prepare for this awareness meditation.
If you haven't done so already,
Now is the time to close the windows of your eyes.
When taking in the sounds of your outside world,
Do you hear?
Can you hear a distant rumble from cars passing?
Listen carefully.
Allow any sounds that you hear to come through.
Do you hear nothing at all?
Just a quiet wind of your own breaths.
Bring your awareness to the space that your body occupies and to the space that surrounds your body.
Are you at home?
Visualize the things around you and the room you are in.
If you're sitting in a beautiful park,
Visualize what surrounds you.
Can you see the tall trees and their beautiful leaves?
What else do you see through your mind's eye?
You can also imagine yourself anywhere you like,
Just for you.
Do you see?
Take a mental picture of your surroundings,
This moment in all that it is.
Take notice of your senses and any particular smells.
The smell of fresh flowers or plants or perhaps the smell of a candle or an incense.
You may smell a scent of the past,
Of a dear memory of someone you know,
A place you have visited.
Now,
Bring your awareness inward and let go of the outside world.
Notice that you may hear starts to fade away.
Draw your attention to the sounds of your breath.
It sounds like a subtle wind.
Notice how you become more and more present in the here and now,
Within your body and with your breath.
Notice the connection between your body and the surface you sit upon.
Notice how you give your entire weight of your body to this surface and how it supports you.
Notice how helped you are by an energy that keeps you rooted and grounded.
Notice how the weight of your upper body falls straight down,
Through your spine,
Through your pelvis,
Down to the ground.
Imagine that the more body weight you release down,
The lighter your body feels and easier it is for the subtle energy within your body to flow freely.
You can now feel how the weight of your body is completely supported.
From the ground enters a subtle energy,
Reaching your pelvis,
Moving upward.
You sense how this energy slowly rises up through each vertebra of your spine.
You can now sense the equal and opposite movement in your body of gravity and energy,
Of weight and weightlessness.
You are now at peace.
You are peace.
Your body is still and your mind is aware.
You are the awareness.
Give yourself the permission to enter the gates of complete peacefulness,
Into a deeper state of relaxation.
Take the next few moments here with the guidance of your own breath and your own subtle energy in your complete awareness.
This meditation is now finished.
Thank you for listening.
My name is Diana Bomani and it's been my pleasure to guide you through this meditation.
