Let's start by settling into the moment and get comfortable wherever you're seated.
And gently close your eyes.
Noticing your breath as you inhale and as you exhale.
And take a moment to set an intention for your meditation today.
Focusing on what matters to you.
And hold this lightly in your awareness.
Today we are inviting the breath to offer nourishment to all parts of our being.
You'll feel your feet touching the floor and sense the soles of your feet.
What are you noticing?
Notice your bottom in the chair.
And if there are any micro movements you'd like to do to adjust and feel aligned,
You can do that now.
Notice how the chair is supporting you,
Bringing your awareness to both legs,
To your arms and hands,
Your shoulders,
Neck and head.
Bring your awareness to your breath as you inhale and as you exhale.
The breath is sacred.
May it nourish our soul one breath at a time.
Let the breath flow naturally,
Letting go of the need to force the breath to do anything other than what it naturally wants to do.
As you inhale,
Imagine that you're breathing in pure healing energy.
Visualize this energy as a warm golden light that fills your lungs and spreads throughout your body,
Nourishing every cell and tissue.
And with each exhale,
Release any tension,
Stress or negativity that you may be holding on to.
It's safe to release and let go.
Feel the rise and fall of your body as you inhale and as you exhale.
Bring your awareness to your head and to your scalp.
Soften your face.
And on your next breath,
Breathe into your face.
Let the breath nourish your face.
Guiding your awareness to your shoulders now.
And on your next breath,
Breathe into your shoulders.
And on the exhale,
Let your shoulders soften and relax.
Breathing in nourishing life force energy into your shoulders.
Bringing your awareness to your back and spine.
Breathing into your back and to your spine.
Let the breath do what it naturally does.
Let it nourish you.
Now breathing into your heart,
Nice and gentle.
Bringing more life force energy and love into your heart and chest area.
Bringing your awareness to both arms and your hands.
And on your next breath,
Breathe into both arms and both hands.
Noticing the palms of your hands,
The front of your hands,
Every finger.
Allow the breath to go there.
If the mind ever wanders and starts thinking,
That's okay,
No problem.
Just gently pause and redirect your focus back to your breath.
Now breathing into your belly.
Nice gentle breaths into the belly area.
Letting the belly expand and relax on the inhale and exhale.
Draw your awareness to both legs now,
To your inner and outer thighs.
To your calves and to your ankles.
And on your next breath,
Breathe into your legs all the way down.
If the mind wanders,
Continue to abide in the breath.
With every breath,
You're cleansing your body.
You're bringing more life force energy into all parts.
On your next breath,
Breathe into your feet.
Notice the sides of your feet,
The tops of your feet,
The soles of your feet.
Feel the flesh and the bones inside of your feet.
Breathe into your feet.
Now feel your skin breathing.
Notice your skin breathing from head to toe.
If the mind wanders,
Continue to abide in your breath.
Feel the aliveness of your experience.
What are you sensing?
What are you noticing?
The more we're aware,
The more we become aware of,
So be curious.
Feel your body breathing right now.
Your soul is being nourished with every breath.
Now take a moment to smile upon your body.
Notice the corners of your mouth curving up like a smile.
And with a gentle gaze,
Smiling as you acknowledge your different body parts.
Your head,
Shoulders,
Heart,
Torso,
Arms,
Hands,
All the way down.
Your legs,
Your organs,
Your feet.
A gentle smile on all parts of your body right now.
I'd like to read you a quote from spiritual teacher Thich Nhat Hanh.
Breathing in,
I calm my body.
Breathing out,
I smile.
Dwelling in the present moment,
I know this is a wonderful moment.
Gently open your eyes.
Stay connected to your body on the chair and continue to notice the breath flowing through your body.
May this meditation help to nourish your day with peace,
Meaning,
And grace.
