Hi.
Good morning.
Good afternoon.
Good night.
Good life.
It is such a good life.
Sometimes it feels a little bit harder than other times,
But it is a gift and a blessing to be here,
To experience this miracle.
This is your awareness meditation,
So it's fitting that we start with an awareness and appreciation for the gift that is life,
The opportunity to be here,
To learn and grow and evolve.
That's why we're here.
So wherever you are,
Find a comfortable seat.
Could be laying down.
Take a few moments to tap into your breath.
Notice your inhales and exhales,
Maybe for the first time today.
Coming back to the breath,
The two constants in life,
Our change and our breath.
Breathing in,
Our chest expands,
Our lungs fill.
Breathing out,
There is contraction.
Release,
Let go,
Surrender.
Breathing in,
There is life.
Breathing out,
There is death.
Things are always changing,
Dying and being reborn,
Even when it feels like everything is staying the same.
So every day is an opportunity to show up as the next version of you.
Every moment,
Every minute,
Every breath.
It's a beautiful process.
And the first step to any conscious change and transformation is a deep awareness of what is there currently.
So that's what we'll focus on in this meditation.
Cultivating a sense of objective awareness for our inner landscape.
Come back to the breath if you've lost it.
Anytime you run with a thought or responsibility for later,
Just come back to that breath.
Notice the distractions and thoughts that come and then let them go.
Together,
We'll move through a short body scan.
So with your mind's eye and your awareness and your focus,
As I go about the body,
Please direct your attention to each of the specific areas.
Send your breath there,
Send your attention there,
Send your energy,
Your healing frequency.
Follow me and bring your awareness to your right hand,
The palm of your right hand,
Your fingers.
Draw your awareness to the top of your right hand,
Your wrist,
Your forearm,
Your right elbow.
Bring your awareness up to your right shoulder,
Your right upper back.
Bring your awareness and your attention to your left shoulder,
Your left upper back.
Draw that energy down to your left upper arm and your left elbow.
Continue with that energy.
Bring your focus to your left forearm,
Your left wrist,
The top of your left hand,
And all of your left fingers.
Bring your awareness to the palm of your left hand now,
Your full lower back,
Your hips.
Bring your awareness to your thighs,
Your knees.
Draw your energy and awareness to your shins,
Your calves,
Your lower legs.
Bring your awareness to your ankles,
The soles of your feet,
And your toes.
Draw your awareness up to the tops of your feet.
Bring your awareness now up your legs to the center of your belly.
Breathe that awareness up to your heart space,
Your chest,
Your sternum.
Allow that awareness and breath to disperse throughout your collarbone,
Your neck,
Your jaw,
Your ears.
Bring your awareness to your third eye space,
The space between your eyebrows,
Your nose,
Your mouth,
Your cheeks,
And your lips,
Your eyeballs.
Bring your awareness and your breath to your full face,
The crown of your head.
Bring your awareness now to your full body,
A deep level of awareness for all the tiny cells,
For all of the organs,
The systems,
The tissues,
The muscles,
The joints.
An awareness and appreciation for everything working in perfect concert,
All together,
As good,
As well as possible in this moment.
Awareness and appreciation for you,
For you exactly as you are in this moment.
Releasing any impulse or urge to change anything.
Allowing yourself to be,
To exist,
To breathe.
This is the space,
This is the frequency,
This is the energy of rest,
Digest,
And heal.
You are safe.
You are supported.
You are exactly where you need to be.
Take a big breath in.
Fill up your lungs from the belly,
Up through your ribs.
Feel your chest expand.
Open mouth,
Exhale,
Let it go.
Twice more like that.
Big inhale,
Fill up for three,
Two,
One.
Open mouth,
Exhale.
Last one.
Biggest one yet.
Inhale for three,
Hold it at the top for two.
Gently hold for three,
For two,
And one.
Open mouth,
Exhale.
Stay present.
You've got this.
