Taking a position that is comfortable and relaxing.
Start by inhaling deeply,
Filling the lungs,
Breathing in,
Then breathing out,
A sense of letting go.
And again,
Inhaling,
Filling the lungs,
Notice the chest rising,
And then a slow out breath,
Gently releasing,
Letting go.
Continue with a long,
Deep in breath and slow out breath.
As your breath now returns back to normal,
Gently closing down your eyes,
You might find as you're breathing,
You can bring a smile to the mouth,
Perhaps sensing a smile on the inside of the mouth,
Allowing your tongue to relax in your mouth,
Your jaw softens,
Letting your brow be smooth,
Your eyes are soft.
You can reflect for these next few moments on your intention as you transition to the next part of your day.
Listen inward for the inner intention,
Perhaps for presence,
Perhaps for compassion,
Perhaps for embracing joy.
We can deepen the presence by scanning through our bodies with a sense of awareness,
Relaxing,
Opening and listening.
Bringing your awareness now to your neck and shoulders relaxing,
You might feel the shoulders from the inside and sense space for softening any tension that might be held here in the shoulders,
Allowing the hands to rest effortlessly in your lap.
Bringing your awareness now to your chest,
Become aware of the vibration here at your heart,
The sound of your breath,
The sound of your breath,
The sound of your breath,
The sound of your breath,
The sound of the vibration here at your heart,
The space,
The aliveness.
Receiving the breath as it softens your heart,
Your belly and your lungs,
You can feel the space here in your chest,
The space here in your chest,
The space here in your heart,
Your belly and your lungs,
Noticing the gentle flow in and flow out of the breath,
Becoming aware of the pelvis,
Hips and glutes,
Allowing your body to soften any tension here,
Grounding down into the earth.
Bringing focus to your legs,
Feel them from the inside out,
Space,
Aliveness as you scan down into the inside of the feet.
Expanding your attention now to feel your body as a whole field of sensations.
Notice these sensations,
Having this life just living through you,
Allowing your body to relax into this space,
A surrendering presence.
Learning to be receptive to changing thoughts,
Emotions,
Stages of the day,
Allowing these thoughts to move through you like weather patterns coming and going,
Filling our own needs first,
Remaining true to our intentions,
Taking your focus now back to your breath,
Receiving the breath,
Allowing it to relax you.
As we come to the end of the meditation,
Sensing now the sounds that are in the room,
Bring your awareness back into your body,
Your heart is soft,
Your body is strong,
There's a gentle smile on your lips.
Whenever you're ready,
Opening your eyes,
You're ready to transition into the next part of the day.
