Welcome to this grateful body awareness meditation.
Do this practice anytime you want to find a quick reset or need to ground your energy.
While sitting in a comfortable chair with your feet flat on the ground or laying down,
Close your eyes and relax.
Now take a deep breath in and out.
In and out.
In and out.
Bring your awareness down into your heart space.
And now with your hands resting gently on your heart,
Feel as your heart beats naturally with its own rhythm,
Its own time.
You do not have to ask it to beat.
It is working for you.
Now feel into your heart and say thank you.
Thank you for this beautiful gift.
Allow your breath to remain naturally flowing in and out as you synchronize with your heart.
And now moving your awareness up into your nostrils as you breathe in and out.
Feel the air.
It's cool going in and warm going out.
Notice how natural this motion is.
Notice how you don't have to command it.
Now thank your lungs and your nostrils for breathing air and life force into your body.
And now bring your awareness further up to your eyes.
Notice the movement of your eyes while closed as they gently flutter with your awareness.
You may see colors or light or shadows.
Be grateful for your eyes for they assist you in perceiving this world.
And now pay attention to your ears.
Sense how it is picking up the sound of my voice and the tones of the music.
Feel into the sensation or the calm that you feel when hearing my voice.
And say thank you.
Say thank you to your ears for allowing you to receive this moment of calm.
Now send your grateful awareness down through your stomach and out from the center of your body and into your arms and hands.
Acknowledging any sensations you feel.
The soft brush or gentle flow of air as it moves past your skin.
And as you move your awareness down and into your legs,
Sense how they rest safely on the chair or the ground.
Notice the stability you feel knowing that you are supported and safe.
You will not fall.
And with gratitude,
You can now gently wiggle your toes and fingers and slowly open your eyes to see the space around you and know that all is well.
Namaste.
