Welcome to today's meditation.
We're just going to spend a few minutes lifting the mood,
Lifting the energy.
So I'd invite you to be seated for this one or you can come to standing with the feet planted underneath the hips.
And just take a moment to connect with the feet on the floor or the bum on the seat.
And together we'll take a nice deep breath in and a long breath out through the mouth.
Again,
Deep breath in,
Drinking in that breath through the nose.
Long breath out.
This next time,
Breathing in but visualizing energy drawing up from the earth through the body all the way to the crown of your head.
Holding that breath at the top,
Comfortably feeling the life force and the energy under the skin,
Under the surface.
And when you are ready,
Exhale.
Good,
Lovely.
If you feel to move the head from side to side and to roll the neck,
Bring a little freedom into the top of the spine.
And you might let that movement just sneak its way down the spine.
So particularly if you've been static or sedentary for a while,
Just free flowing movement through the spine now.
And that might also extend into the wrists as you circle them and the fingers as you stretch them.
Just feeling some aliveness coming back to the skin,
To the muscles and the joints.
Breathing deeply.
Holding and then slowly,
Slowly releasing that breath.
So nice.
And once more,
Breathing in deeply.
Holding at the top without causing tension,
Keeping the body soft and releasing slowly when you are ready.
And then softening the face and smiling gently to yourself.
Perhaps just noticing that tingling under the surface of the skin or a feeling of being more connected to your own body.
So we're going to focus on what feels good and right.
And I want you to first begin by bringing awareness to a part of your body that feels good or right.
And at first that might just feel a bit weird,
A little hard.
It's not often that we notice that our bodies feel good.
We tend to notice of course when they feel off.
And it's just the absence of your body feeling off that we're going to tune into.
So just notice anywhere.
It might be your shoulders,
Your heart,
Tummy,
Legs,
Wherever.
And even if it's just very subtle,
The feeling of a sort of low lamp glowing from that place.
Just tune in now.
Tune into that feeling of goodness and rightness,
Ease and comfort.
And just let yourself really feel it.
Noticing if there's a temperature to it or a particular sensation,
However subtle,
However slight.
And again you might notice that your mouth has turned into a gentle smile.
Just simply appreciating.
And then generally let's extend appreciation to the whole body for all that works.
For all the processes so intelligent,
So well designed,
That are just happening in the background of our lives,
Unconscious but so sophisticated.
And let us just extend our appreciation towards them.
This can be quite radical if you've never thought this way before.
And yet just spending a few moments each day or once a week,
Just to pause and recognize what's good and what's right,
Does so,
So much for our wellbeing.
If you'd like to deepen the breath here,
Just expanding that sense of gratitude and appreciation.
Breathing into the heart and all around the body,
Feeling that expansion and holding it gently at the top.
Exhaling only when you are ready,
Nice and slow,
Giving thanks for the exhale.
Good,
So nice.
And then now let's turn our attention to something about today that is good and right,
First thing that comes to mind.
And just let yourself cradle that gently as if you are cradling a baby,
Something that you care for.
It might be a bouquet of things depending on where you are in your day and what's going on.
And my recommendation is that if the days are hard right now,
Keep it simple,
Give thanks for anything at all.
And just notice how as you appreciate what's good and what's right,
And this could be a person,
A thing,
The weather,
A good book,
A conversation,
Some food.
Just notice how it feels in the body.
And continue to offer up your appreciation like a prayer or an incantation.
Feel free to enlarge the breath to enlarge this feeling.
And when you are ready,
Bring your hands together at your heart center and bow the head towards the heart.
Namaste.
