So there is a saying that where the mind goes everything else flows.
And remember in meditation the intention is only about finding a specific time to be intentional about what you focus on and doing that in this particular meditation in stillness.
So if you would sit with me I would love to guide you through a few minutes of a guided meditation doing a simple body scan.
So we're going to start with taking a few deep breaths and I will periodically tell you to inhale deeply,
Exhale slowly.
When I ask you to do that I want you to be intentional about filling your belly up with air when you inhale and when you exhale to slightly part your lips and blow as slowly as you can but fully as you can all the air.
So again close your eyes,
Sit up tall,
Roll your shoulders back,
Make sure your legs are in a comfortable position whether they are straight in front of you or crossed at the angles,
Crisscross applesauce.
Make sure your hands and your wrists are relaxed,
Check in,
Make sure your tongue is rested from the roof of your mouth.
And now with your eyes closed take a deep breath,
Inhale deeply,
Exhale slowly,
Slowly,
Slowly.
So find a resting place which really just looks like your own rhythm.
What does that feel like?
Not too fast and not too slow,
Find your rhythm.
When you find your rhythm of breathing then it will help you find your stillness.
So as you are breathing naturally I want you to follow me with your internal eye.
Keep your eyes closed,
Keep breathing and we are going to go to the crown of your head right at the center apex point in the center of your scalp.
I like to call that the divine connection as if there is an invisible cord connecting you straight up to the divine to keep you in alignment.
Let's sit there for a moment.
Take a deep breath,
Inhale deeply,
Exhale slowly.
Eyes still closed,
Travel with me from the crown of your head and let's go down the front of your forehead.
It's a nice self spot right between your eyebrows.
The pineal gland or pineal gland we call the third eye.
Let's rest there and while we are sitting and breathing in that spot between your eyebrows I want you to envision a moment of gratitude,
A picture,
A person,
A smell,
An experience,
A memory,
A gift,
Something you ate.
What have you come across today that has brought you a moment of gratitude?
Find the picture,
Hold it in between your eyebrows and let's breathe into it.
Take a deep breath,
Inhale deeply,
Exhale slowly.
You might find that the picture that you have gathered has somehow transformed into an energy,
An energy that you can feel.
Take a moment with awareness and just recognize what that feels like.
Is it warm?
Does it make you smile?
Does it make you intentionally think about something or someone?
Gratitude.
So we are going to carry the energy of gratitude with us and I want you to travel with me.
Let's take a moment to check in.
Eyes closed,
Sit up tall,
Roll your shoulders back.
Make sure your ankles,
Your knees,
Your wrists are relaxed,
Hands open.
Rest your tongue from the roof of your mouth and breathe naturally.
From in between your eyebrows we are going to move down across the bridge of your nose around your eyes,
Out to your cheekbones,
Down your jawline to the center of your chin.
Let's move down the center of your throat into your chest right there in the center.
Let's breathe in there.
Deep breath,
Inhale deeply.
Inhale slowly.
From the center of your chest let's go over to the left side and sit in our heart space for a moment.
I hope you brought gratitude with you.
Take a moment.
What does it feel like?
What do you see?
Inhale deeply.
Exhale slowly.
Gratitude for our hearts.
Let's go back to the center of our chest.
We're going to travel down,
Right down the center under our rib cage.
Come back into alignment right with our navel,
Below the navel.
Let's travel down and out to our hips.
Very strong place where emotions like to hide in pockets there.
From our hips we're going to go down the side of our thighs and back to the front center across the quads,
Around and over the knees.
All the way down our shins,
Our ankles,
Across the top of our feet,
Out to our toes.
Wiggle your toes and release all that energy.
This is a good place to rest and check in.
For my wrist,
Relax.
My tongue rested from the roof of my mouth.
Shoulders roll back.
And my breathing.
So for my toes,
Let's go to the base of our feet.
We're going to go up the opposite direction.
Let's go to the back of the ankle,
Up the Achilles heel,
Up our calves,
The back of the knees,
Up the hamstring,
Around the butts,
And right at the top of the butt,
At the base of the spine.
Let's sit there and breathe.
It's a very sensitive,
Nervy area there.
It's a good place to check in.
Inhale.
Deep breath.
Inhale deeply.
Exhale slowly.
So we're going to take our time and let's go up our spine,
One vertebrae at a time.
Small inhales and exhales.
I want you to find your own pace and breathe your way up the spine.
Inhale deeply.
Exhale slowly.
Inhale deeply.
Exhale slowly.
Inhale deeply.
Keep moving up the spine.
Exhale slowly.
When you find your way to the top,
I want you to sit right there at the base of your neck and the top of your spine.
Let's move out to your shoulders.
Take each shoulder.
Rotate them forward,
Rotate them backwards.
Make sure you're breathing.
Come back to the center of your neck,
Right at the base.
Let's go up the back of the neck,
The base of your scalp,
Around the head,
And we find ourselves back where we started,
At the crown.
From the crown,
We're going to go a little bit further.
Go down with me.
Make sure you still have gratitude with you.
And let's sit right between your eyebrows.
I want you to take about 10 seconds.
Focus on gratitude.
Keep breathing.
With your eyes still closed,
Sit up tall,
Roll your shoulders back.
I want you to put your hands together in prayer position.
Spread your fingertips,
Your thumbs that are facing you in your chest.
I want you to touch the center of your chest.
Bow your head.
It has been an honor to share the practice of meditation with you.
It is my prayer that you remember not only can you find gratitude,
But you can call on it and find moments throughout your day as often as you need to.
Alignment comes with that as well.
The God in me honors the God in you.
Namaste.
