Welcome to the meditation to anchor into your feelings.
Take this moment to prepare your body comfortably,
Either laying down on your back,
Allowing everything to lengthen out,
Or seated onto your sit bones,
Your spine reaching out to the sky,
Shoulders falling behind you.
Take this moment to enrage.
Close your eyes and look into the darkness,
Noticing that feeling as you do so.
Feel the gentle waves of your breath moving in and out of your body.
Acknowledge that feeling.
Feel your breath lifting and falling within your body.
Notice that sensation.
Breathing slower and slower.
Breathe into your heart.
Allow it to expand as you breathe in,
And soften,
Allowing the heart to grow and to soften.
Notice that feeling.
Feel an emotion in your heart.
Notice the emotion that you feel.
Take time to breathe into this feeling of this emotion,
Allowing the breath to move slowly and deeply.
Allow the emotion to expand every time you breathe in,
Becoming more aware.
Look around you.
Notice what you see.
Notice every detail of your vision.
Breathe it all in.
Notice the things that you see nearby.
Take a moment here to breathe it all in.
Notice all that you see from a distance.
Every little detail.
Breathe it in.
And within these surroundings,
Notice what you smell.
What are you associating it with?
Breathe it in.
Allow the scent to be carried within your body every time you breathe in.
Notice what you feel here.
Breathing slowly and deeply.
As you come to know what it is that you smell,
What is a taste that is meeting your tongue?
Recognize the feeling of what it is that you taste.
Breathe it in.
Acknowledge what you feel.
Notice if there are any textures that you feel touching your skin.
Where in your body is being touched?
What is it that you feel?
Breathe this in.
Notice if there is one particular feeling that is touching your body,
Or multiple.
Notice how the texture makes you feel emotionally.
Breathe it in.
And listen around you.
What do you hear?
Allow yourself to breathe in every sound that you hear.
Is it a noise or a message being heard?
Acknowledge it.
And continue to listen,
Allowing the sounds to surround you.
Come back to the sensation of your heart.
Notice if the emotion has changed or stayed the same.
Feel the heaviness of your breath weighing down your body.
Allow yourself to feel this.
And slowly become aware of your body by making movement with the fingers and toes,
The wrists or the ankles.
Become aware of where you are.
And when you feel ready,
Fully awaken yourself here.
