Hello and welcome.
This is a guided meditation to support integration of your three centers of intelligence,
The body,
The heart,
And the head center,
So that you can engage the world with greater aliveness,
Centeredness,
And openness.
I invite you to begin by taking a seated position if possible,
Or if you need to lie down,
Then perhaps placing a pillow under your knees for comfort,
Keeping your spine straight best you can.
At this time,
I invite you to gently close your eyes in a spirit of turning your attention away from the outer world and becoming more keenly attuned to your inner world.
Begin by noticing your own attitude toward this inward practice.
See if you can adopt in this moment an attitude of care and curiosity,
Non-judgment toward yourself and all that might be going on within you in this moment.
You might even consider yourself with a sense of awe and wonder.
So begin by placing your attention on your feet,
Paying such close attention that you're even noticing each toe.
Without needing to change or move,
Bring your awareness to each of your toes.
You might even imagine the kind of awe-filled curiosity a little baby brings to their own little toes.
Noticing the feel of your feet,
The temperature of the air against your skin,
The pressure of either the ground or the fabric in your skin.
Gently begin to bring your attention up to your ankles and let the attention just sort of float up.
It doesn't have to be forced.
Just let it rise up to your ankles as a kind of inward gaze.
Moving up to your shins and calves,
Noticing how they feel,
Noticing best you can without judgment and without needing to change anything about what is going on there.
Noticing if there's tightness or pain or if they're relaxed,
Your muscles,
Your tendons.
Simply noticing without judgment.
Then letting your attention rise up to your knees,
Your kneecaps,
Being aware of the sensations there.
And then moving up your thighs into your hips.
And then your belly.
Spending a moment there just noticing,
Noticing whatever arises,
Maybe sounds coming from your belly,
Movement.
Remembering this attitude of care and curiosity.
The wonder of your belly.
And then shifting attention to your backside,
Noticing your lower back,
Just sensing what is there,
Being curious and open without judging it,
Without analyzing it or needing to change anything about it.
Letting your awareness then shift up into your heart,
Your chest,
Indwelling there for a moment as you sense the movement of your chest as you breathe.
Being aware of the feel of the air filling your lungs and then leaving them.
Noticing texture and temperature.
And then letting your awareness rise up into your neck and shoulders,
Noticing with care and curiosity how your muscles and joints are feeling in that area.
Noticing without judging.
Then letting your attention flow out into your arms and hands to note the pure sensation on your skin.
Noticing even subtly the flow of energy into your hands bringing a spirit of awe and wonder yet again.
Those hands,
The wonder of being alive.
And then bringing awareness back up through your neck into your jaw,
Simply noticing without judgment whether there's tension there.
Then bringing the awareness up into your cheeks,
Your eyes,
Noticing if there's softness or tenseness in that area.
Bringing awareness back to your ears,
Giving your ears some attention,
Noticing the temperature of the air.
How does it feel?
What is it like,
That sensation?
And then gently bringing your attention up to the top,
The crown of your head.
Gentle,
Caring,
Curious attention.
Now shifting your attention into your heart center,
I invite you to ask yourself,
What am I feeling in this moment?
Bringing an attitude of care and curiosity and patience.
Noticing you might be feeling joyful or sad.
You might notice there's some anxiety there,
Fear.
Or maybe you're dwelling on something,
A resentment or there's shame or guilt.
Just notice without judging it.
Notice what's on your heart,
What's filling up that space.
And don't just name it,
But be with it.
It might feel heavy or light.
It might feel fiery or dark.
See if you can be with it without needing to change it.
And notice as you're with it,
If there are other feelings that arise.
Maybe they feel jumbled,
Confused.
Simply notice without judgment.
This is my heart in this moment.
You might think to yourself,
There's no should about how you feel.
Just letting those feelings be there as they are as you are.
And then we turn to your head center,
The intellect.
I invite you to notice what's happening there.
First the quality of your thinking.
Is it hyper focused?
Are you ruminating on something?
Does it feel like there's something in the back of your mind,
Nagging at you?
Or are your thoughts diffuse,
Scattered?
Are you struggling to focus?
Notice even that without judgment.
Notice if your thoughts just want to jump around like incomplete sentences.
Notice if there's a particular topic that your mind is interested in.
Maybe it's this meditation.
Maybe you're analyzing yourself.
Just notice what your mind is wanting to do,
But be the observer of it.
An observer that comes with care and curiosity.
Noticing,
Ah look at that thought.
As you become aware of your thinking,
You can see how you are not that thought.
That your awareness is not bound by what you're thinking.
I invite you in this moment to intentionally open your mind best you can and as much as you're willing in this moment.
Preparing yourself to receive inspiration and wisdom from whatever source within you or in the next activity you're about to engage in.
Make space.
Consciously open your mind to the wisdom always available to you in every moment within you and all around you.
Saying yes to that possibility,
I invite you to drop back down into your heart center and open your heart as much as you can and as much as you're willing not forcing yourself but simply inviting that openness.
Can you be open to fulfillment,
To self-love,
To loving even your most difficult feelings?
See if you can open to divine love holding sacred space for you right now.
See if your heart can open in a way where it moves into this next moment of your life.
A little less guarded and boundaried.
More open to the giving and receiving of our relational life together in our world.
And then bringing your awareness back into your physical body.
Giving yourself permission in this moment to have a relaxed and open alertness.
Fluid,
Ready and receptive for this next moment of your life.
Whether you are preparing for a time of rest or a time of work,
Inviting your body to be fluid,
Powerful,
Supple.
Inviting your body to know its vitality and being open to strength and vitality and a life force.
The infinite flow of life saying yes to that.
And on your own in the sacred space that you've created for yourself in your own body temple in this moment.
And if you are comfortable doing so,
I invite you to bring your palms together in front of your heart in a namaste.
Namaste.
Peace be with you.
