Hey there,
Welcome to your guided meditation practice.
This practice is designed to help you step away from the busyness and noise of the external world and connect with a sense of quiet and stillness in your internal world.
So I invite you now to take a comfortable posture,
Preferably sitting up,
Allowing your spine to be erect and upright and your shoulders rolled back in a comfortable position with your chest open so that your breath can move freely.
Make any adjustments that you need to to make yourself more comfortable and begin to bring your awareness to how the breath feels in the body.
Simply notice the quality of the breath today.
Maybe it's moving effortlessly,
Freely,
In and out of the body,
Or maybe there's some stress or tension attached to it.
However the breath,
However the moment,
Simply notice it and allow yourself to be here with this experience.
Begin to make your exhales longer than your inhales,
Using the breath as an anchor to settle you further into the present moment,
Into this space right now.
Now become aware of slow deep breathing and count five breaths mentally.
Breath moves in and releases out.
That's one.
Breath moves in and releases out.
That's two.
Continue in this way until you reach five full comfortable breaths.
Now switch your awareness to the body.
Notice how your spine is straight up from the floor supporting the head and become aware of how your legs are folded and your arms rest by your sides.
Breathe into the sensation of the body,
Connecting with the weight of it and any other sensation that is present.
Remember to continue breathing a slow and fluid breath,
Using the sensations of the body and the breath to anchor you and ground you more and more into the present moment.
Now see if you can visualize your body as if you were seeing it in a full length mirror.
See your body in the meditation posture from the front and allow yourself to observe this image without getting caught up in it.
Continue to visualize your body in the meditation posture,
This time from the back.
How would you look like from the back?
You would look like you were sitting right here right now.
Continue to rotate this image and see yourself sitting in the posture from the left side,
The right side,
The top,
The bottom.
See your body from all sides at one time,
Bringing to focus a full picture.
Become aware now of your whole body and tune into the sensation of the whole body.
Imagine that your body is growing up from the floor like a tree.
Your torso is the trunk,
Your arms and head are the branches,
And your legs are the roots.
Your body is slowly growing its roots into the ground,
Anchoring you more and more into the moment,
Into the sensation of strength and vitality.
Breathe into this image and this version of yourself with roots deep into the ground,
Unwavering,
Unfaltering,
But flexible as the breeze blows through,
Maintaining a steady and fluid breath as this image unfolds.
Finding your awareness now even more inward,
Noticing any sensations in the body,
Any feelings that may be arising.
If there's any tension or hollow parts in the body,
Fill them with air and gently breathe into them until you feel a sensation of wholeness,
Releasing anything that doesn't serve you in this moment right now with each exhalation.
Direct your awareness to the head now.
Be aware of the head and nothing else.
Feel any sensation in the head.
Visualize the head and take one conscious breath into this space.
Shift your awareness now to the neck.
Feel any sensations in the neck.
Continue to be aware,
Breathing into anything that is lying dormant here.
Imagine releasing it with each exhalation.
Move your awareness now to your shoulders,
Becoming aware of the shoulders and taking one conscious breath into this space.
Becoming aware of the right arm now and nothing else but the right arm.
Feeling the sensation and the weight of the right arm.
Changing your awareness now to the left arm and being aware of only the left arm.
Tuning your awareness to the weight of the left arm.
Shifting your attention now to the whole of the back and becoming aware of the whole of the back,
Breathing into the space of the back.
Now shifting your attention to the chest and following the same process of awareness.
Simply focusing on the chest and being aware of only the chest.
Now shifting the attention to the abdomen,
The right leg,
The left leg,
And finally the whole body.
Becoming aware of the whole body,
Feeling into the essence of the whole body,
The weight of the whole body.
Becoming aware of the head once more and only the head.
Shifting the awareness to the neck now and being aware of only the neck.
Awareness moves to the shoulders,
To the right arm,
The left arm,
The whole of the back,
Becoming aware of the whole of the back.
The chest,
The abdomen,
The right leg,
The left leg,
And finally the whole body,
Becoming aware of the whole body.
Breathing into the sensation of the whole body.
Letting this practice go now and letting go of any effort or concentration and simply resting in this moment,
Giving yourself permission to be here right now,
Exactly as you are.
Letting this moment exactly as it is without trying to change it.
Continuing to breathe a relaxed,
Natural,
And fluid breath.
Breath is moving in and out of the body,
Grounding you more and more into this moment.
Now adjusting your awareness of the breath and noticing as it moves through the entire frontal passage of the body.
Notice the breath moving from the belly button up to the throat pit and back down again.
Visualize a tube,
A straight line from the belly button to the throat pit,
A space for the breath to move freely.
Belly button to the throat pit and back down again.
Now,
As the breath moves up with each inhalation,
Silently repeating to yourself,
I.
And as the breath moves down with each exhalation,
Silently repeating,
I am.
Inhaling for I,
Exhaling for am.
I am.
I am.
Using focused attention to follow this mantra as it moves up and down with the breath,
Allowing it to ground you more and more into the present moment.
Inhaling for I and exhaling for am.
I am.
Continue in this way on your own for a little while longer.
I'll mind the time and invite you back.
Letting this practice go now,
Letting this mantra go,
Allowing the breath to move in its own way in its own time,
And settling into the stillness of this moment,
Allowing yourself to be here now as loving awareness.
Let go of any effort,
Any focus or concentration,
And simply be here now.
Now,
Begin to notice the weight of your body,
Bringing more awareness to the weight of your body.
Wiggling your fingers and your toes and widening your awareness to the space that you find yourself in.
Slowly coming back to the room,
Coming back to yourself.
And when you're ready,
Open your eyes.
Thanks for practicing with me today.
We'll connect again soon.
