Welcome,
I'm Fiona.
Please find your comfortable seat.
Feel the sitting bones grounding to the earth,
Noticing the sensation of the knees in contact with the earth.
Feel the weightiness of your pelvis surrendering to the whole support of the earth.
Bring your awareness to your lower back,
Noticing that gentle inward curve of your lower back.
Bring your awareness to your belly.
Feel the belly rising up,
Falling with the breath.
Bring your awareness to your chest.
Let the chest be soft.
Let the shoulders be soft.
Relaxing the shoulders,
The face,
The jaw.
Enjoy your chin back slightly so the head is resting on top of the shoulders.
Extending the crown of your head towards the sky,
Feeling the connection to the space above you.
Then bring your awareness to the cardiovascular system,
Noticing the pulsations of your heart,
The arteries,
The blood vessels.
The cardiovascular system is working hard to transport nutrients and blood into all parts of the body.
And for a moment,
Just pay attention to the pulse of the body,
The vibration,
The heart pumping,
Noticing any sensations present,
Any tingling sensations in your arms,
In your fingers.
Then bring your awareness to your digestive organs,
The large and small intestines,
The stomach,
Spleen,
Liver,
Pancreas and gallbladder.
The digestive organs are working hard to break down the foods we're taking so the foods can be absorbed and assimilated.
Foods being taken in and waste being eliminated.
Stay with the digestive system for a moment,
Appreciating the system being working,
Functioning,
And noticing what sensations are present as you stay with the digestive system.
And bring your awareness to your skin,
The boundary between the internal space and the external space.
The skin is our largest sensory organ,
Taking information from the external space,
Making sense of everything.
And bring your awareness to the whole body,
Noticing how you're feeling,
How you're feel in the whole body and in tactile sensations,
Any feelings.
The whole body is a field for you to attend to.
Bring your awareness to the space around you,
Feeling the earth beneath you,
Providing nutrients and support,
And bring awareness to the plants,
The living beings.
The living beings are providing energy and listening to what's here in the space around you,
The whole macrocosm the universal energy.
They allow the boundary between the internal space and the external space to dissolve,
Feeling the body sitting,
The whole body connecting to the outer environment,
The space,
Noticing the body being alive,
Noticing the enlivened experience,
The connection inwardly and outwardly.
And bring awareness to your breath,
Noticing the rising and falling of your breath.
Allow the sounds of the singing bowl to bring your meditation to an end.
