Hello and welcome to this micro reminder meditation.
Thank you for joining me in this quick reminder on expanding your awareness.
Settle into a comfortable posture that allows you to have a straight spine.
Gently invite the eyelids to close,
The mind to settle,
And the body to relax.
Theodore Roosevelt once said,
Do what you can with what you have,
Where you are.
Do your best to become aware of the present moment in its entirety.
Notice everything your senses can pick up in this moment.
Begin by getting a sense of all the sensations in the body.
You can start with the surface beneath you.
What part of the body is it making contact with?
The pressure of your body on that surface due to gravity.
How is your posture?
Are you relaxed?
If you're holding any tension in the jaw,
Neck,
Or shoulders,
Just getting a sense of the whole body.
Now expand your awareness to include sounds,
Thoughts,
Emotions.
What is the quality of your experience right now in this moment?
Place your focus on the breath.
Observe the natural rhythm of the breath.
You might notice the expansion and contraction of the abdomen,
Or the rise and fall of the chest,
Or the air coming in and out of the nostrils.
Follow the breath all the way in from the entrance of your nostrils,
Down your throat,
Filling up your chest cavity,
Then further down to your belly,
And then back out.
Now expand your awareness to include the entire body as it breathes itself.
What is the quality of your experience right now in this moment?
Anytime your mind wanders,
Just gently return your focus back to your breathing.
If a certain thought,
Emotion,
Or body sensation is strong or persistent,
Give it a label,
Mind,
Emotion,
Or body,
Before returning your attention to the breath.
And now,
Expanding your awareness one more time to scan the body,
Toes,
Feet,
Ankle,
Calves,
Knees,
Thighs,
Hips,
Front torso,
Chest,
Back,
Shoulders,
Biceps,
Elbows,
Forearms,
Wrists,
Hands,
Fingers,
Neck,
Face,
Crown.
Namaste.
Thank you.
