So,
Take a moment to find a comfortable position that you can hold for 10 minutes or so.
You could sit upright in a chair or on the floor,
Or you can always lay down,
Especially if sitting causes any discomfort for you.
We don't have to be too serious about the position that we find,
You can really let yourself be supported by a chair or a couch or the floor beneath you.
And once you've found a position,
Let your body move however it wants to move.
You can roll your shoulders or your neck,
Rolling out your wrists,
Especially if you've been typing all day,
You can take a moment and take a side stretch,
Maybe you even need to shake it out a little.
So let yourself do whatever your body is asking for right now.
And as we move and shift in our bodies,
We're helping to shake it awake.
When that feels complete,
You can come into stillness.
You can close your eyes or find a soft downward gaze if you haven't already.
And since we've just been moving a little bit,
You might start to notice your heartbeat.
If it feels good,
You can place a hand over your heart and simply feel the pulse in your body.
Taking a moment to feel yourself fully alive in this moment.
Fully alive right now.
This is a moment to greet ourselves,
To greet our bodies,
And to receive the present.
We'll begin to move down through the body to scan for sensations.
As each part of the body is named,
Let your attention rest there.
Notice whatever sensations or feelings might be present,
And where your body might be asking for your attention.
If you discover a sensation,
Simply let it know that it's welcome here exactly as it is,
Without any judgment.
So bringing your attention to your head,
Starting at the top of your body and noticing any sensations that are present in your whole head.
Moving to your throat,
Letting your attention drop down into your neck and your throat.
You might notice if your throat feels tight or open.
Simply noticing what's present,
Letting go of any urge to label a feeling or a sensation.
Relax down into your shoulders and your arms,
Scanning and sensing from your shoulders all the way to the tips of your fingers,
Bringing your full awareness to your whole arms.
And notice what's here.
It's focusing now on the back of the body,
Your upper back down to your lower back.
This is the part of the body that we can so easily ignore and forget about.
So giving it your full attention and noticing any sensations that are present.
A sensation might be a temperature or tension or even a feeling of ease.
And if you need to move your body to help you sense what's present,
Go ahead and do that whenever you need to during this meditation.
Bring your attention now to the front of the body,
The chest and the belly.
Let your attention rest fully here.
And just notice.
You might feel a sensation or an emotion or even a thought might arise.
Can note whatever comes up and simply welcome it.
Sinking your attention down into your hips and your pelvis.
Notice any sensations present in your whole pelvis.
So this is the part of the body being held and supported by the ground beneath you.
So you might even notice what does it feel like for that part of your body where it meets the earth or the seat beneath you.
Let your attention melt down into your legs.
Scanning from your upper thighs all the way to your toes.
Noticing what your legs and feet feel like today.
Do they feel different than they did yesterday?
Simply feeling for whatever is here,
Whatever is asking for your awareness.
Now bring your attention to the breath.
Let each breath wash over you like a wave on the beach.
So each inhale brings the water further up the shore.
And each exhale rolls back into the ocean without any gripping or holding.
Feel the breath wash over the whole body.
And with each exhale you can let the water carry away anything that you're still holding onto from today.
Any thoughts,
Tension,
Or worries.
Letting the waves carry away any questions that remain unanswered.
And continue with these waves of breath at your own pace for a few moments.
Allowing the exhales to lengthen as each wave returns to the sea.
Take one more deep inhale here.
And then if it feels good in your body,
You can let out a deep sigh.
Exhaling all the breath out of your lungs.
Do that one more time.
So take a deep in-breath,
Filling up your lungs,
Filling up the body with fresh breath.
And then letting out a deep sigh,
Exhaling all the breath out of the body.
And when you're ready,
You can slowly open your eyes.
