Start by finding a seated position you can hold for about 10 minutes.
This might be a chair or couch or even a cushion on the floor.
In this meditation,
We'll be moving our attention around our space and our body,
Connecting with and awakening all of our senses as we move from outward in.
So beginning with your eyes open,
Locate where the floor meets the wall and begin to scan around the room at this intersection.
You can try to do it by just moving your eyes,
Maybe just moving your head.
But if your neck is tight,
You can let your whole body move with you.
Now you can let your gaze float up,
Finding where the wall meets the ceiling and again,
Beginning to scan around the room at this intersection.
Using just your eyes or just your head,
Letting your body help you if it needs to.
Now you can take a look around the room and find something in your space that is from nature,
But maybe in an unexpected way.
This could be an object made of clay or wood or even a soft fabric.
So take a moment to look around your space and when you found an object,
You can let your attention rest there for a moment,
Maybe noticing its qualities or simply appreciating its presence.
You can let that object go and if you're ready,
You can close your eyes if you feel comfortable or you can find a soft downward gaze.
With your eyes closed,
Tune into the sounds around you.
What can you hear?
And now letting those sounds go,
Shift your attention to where your body is in contact with the seat beneath you.
What can you feel here?
How does the seat feel against your body?
And how does your body feel against the seat?
Moving into the body deeper,
You can shift your attention to your breath.
Maybe noticing how it feels as it flows in through your nose.
If it feels good here,
You can take a big breath in through your nose and then open the mouth and let out a big sigh.
We'll do that once more and this time you can notice any scents that are in the air.
So as you inhale in,
Noticing any smells carried in the air.
And then exhale,
Open the mouth,
Let it all out.
And then starting at your head,
You can scan through your body on your own.
Moving towards your toes at an unhurried pace.
As you move through the body,
Note any sensations,
Any feelings that come up.
Just continuing to breathe and move slowly towards your feet.
If you've already reached your toes,
You can go back through the body scanning once again,
Starting at your head.
Noticing any parts of the body that are asking for your attention today.
Now that you have a sense of how your body is feeling in this moment,
You can find a part of the body where you feel a sense of openness and relaxation.
You can sense into this part of the body now.
There's no need to overthink it.
Just finding a place in the body that feels at ease.
And as you sense into that relaxation,
See if you can spread this feeling throughout the body.
You can imagine it flowing like golden honey,
Coming from this relaxed and open body part,
Filling every nook and cranny of you.
So moving in all directions,
Up and down,
Front side of your body and the back side of your body,
Letting this feelingness of openness and relaxation fill yourself.
You can take one more breath in,
Sealing in the sense of openness that you've created,
And exhale out.
And when you're ready,
You can slowly open your eyes.
Thanks.
