This is a mindfulness meditation to allow you to get into the mindfulness state.
As you allow your eyes to gently close,
Tune into your body,
Just make any minor adjustments,
Remembering it's okay to move and adjust into a more comfortable position at any time during your meditation practice.
You're shifting to feel at ease and it can be helpful to remember our intentions of both ease and awareness as we go into this meditation.
Start with simply noticing your breath moving in and out,
Not over breathing,
Just allowing that breath to flow naturally,
Directing your awareness to it,
Simply just following it in and out.
You might find your thoughts wander,
But use your breath as the anchor for your awareness.
When you catch yourself,
Bring yourself back to the breath.
Follow my voice,
Follow the energy and the sensations.
Allow yourself to be fully present in this moment and the moments that follow,
Setting the intention to just connect with your higher self and simply be present and aware,
Open to what it brings forward for you without judgment.
There's nothing that needs to be done,
Our focus simply on being.
We'll begin this practice with a body scan,
Going through the body and bringing our awareness to the physical sensations we're experiencing.
There's no right or wrong,
Nothing you should or should not feel.
We're just going to notice what's there with openness and acceptance,
Releasing the need to explain or judge or understand,
Simply going to be present with the feelings and in doing so we're learning to hold that healing space for ourselves.
Start by tuning into the crown,
Gently bringing your awareness to the top of the head,
Noticing what you're experiencing,
Noticing any sensations you feel and if you don't feel anything,
Just being aware of the space.
Notice any thoughts if they appear,
Just allow them to pass by bringing yourself back to the awareness of your crown,
Feeling your crown filling up with light,
Just noticing if the sensations begin to change,
Allowing that light to drop down into the forehead and into the brow,
Just tuning in to whatever you're feeling.
You might notice how the air fills on your skin,
Notice any tension or scrunching of the brow,
Just allow the light to release it,
Notice any feelings of relaxation or warmth,
Whatever is present,
Just be with it,
Tune in,
Continue that light into your eyes where you might notice some movement even with your eyes closed,
Moving into the tip of the nose,
The nostrils and the upper lip,
Here you might feel the body breathing,
Just be with the inhale and the exhale,
Dropping into the mouth,
Tuning into the jaw,
The lips and the tongue,
Just noticing any tension or slack in the jaw,
Allowing that light to just release and relax any tension or whatever it is that's present,
Dropping that energy down into the neck and the throat,
Noticing any tension or any movement of the body with the breath,
Remember there's nothing you should be experiencing,
There's no right or wrong,
Just tuning in directly to the physical experience,
Letting go of judgments and thoughts and returning to the actual physical body each time,
Allowing that light to flow out across the tops of your shoulders and into your shoulder blades,
Maybe noticing any movement with the breath or the sensation of the clothes on the body,
Dropping down into the upper arms and elbows again,
Just tuning into whatever is present in your experience,
Continuing down into the forearms and the wrists,
Perhaps noticing any points of contact,
Noticing where your arms might be resting,
Moving into the hands,
Going over the palms,
The fingers and the backs of the hands,
Notice any points of contact where the hands may be touching each other or resting in the lap,
You may notice that the temperature of the air feels different on the back of the hand than it does on the palm,
Notice the left side and then notice the right side,
You might find they feel different,
Just coming back up into the chest,
Resting here for a moment,
Tuning into the body breathing,
Noticing the rising and the falling,
The expansion and the contraction,
The natural movement of the body breathing itself,
As you drop down into the abdomen and the stomach again,
Just notice the sensations of the body breathing,
Rest your awareness with the body,
Just be present with whatever sensations arise,
Drop down into the hips and the pelvis,
Be aware of your tailbone,
Your root chakra that connects you to this physical reality,
You can probably feel the point of contact where your body meets the chair or the cushion,
Just taking a moment to connect to this feeling,
Moving on into the thighs and the knees,
Noticing any points of contact,
Any tensions,
Noticing the clothes on the body,
How they feel and anything else present in your direct experience,
Dropping down into the calves,
The shins,
The ankles,
Just noticing the flow of that light as you direct it down,
Allowing that light in through the breath to wash over any anxiety,
Just be with whatever feeling is present,
Finally moving into the feet,
Going over the heel,
The arch,
The ball of the foot,
And the top of the foot,
Tuning in to the points of contact where the feet are touching the ground or tucked up underneath you,
Just take a moment here at the end to tune into the whole body together from head to toe,
You may be able to feel the breath energy as it moves through the body,
Just get a sense of the entire outline or posture of the body as it rests here,
And you can spend as long as you need to in this awareness,
Simply coming back in your own time when you are ready by opening your eyes.
Thank you.
