Settling into a comfortable position for meditation.
Finding a position that is suitable and comfortable for you.
A posture that feels supportive and strong and stable.
Ensuring your spine is as straight and long as possible.
Whether you're sitting,
Lying down or standing.
You might like to tuck your chin to lengthen your spine a little bit more.
See if you can let go of tension and relax your jaw a little.
Sometimes bringing a smile to your face can help with this.
Softening and allowing your shoulders to drop down and away from your ears.
Even if just a little.
Moving however it is you need to move to find a position that is comfortable for meditation.
And remembering if you need to adjust at all during the meditation you can do this at any time.
Because this is your meditation.
A time for you to honour yourself and what it is that you need to do.
As you continue to settle into your position for meditation.
Take a look around the space you're meditating in.
Looking at all of the colours and textures and objects that you can see.
In as much detail as you can manage.
You might allow your gaze to rest upon one object for a moment.
Taking in as much detail as you can before moving to the next object.
Allowing these observations to bring you into the present moment.
If you feel comfortable closing your eyes if they aren't already closed.
Being aware of how it feels when you close your eyes.
The shift from your outer world to your inner world.
Tuning in to the sounds you can hear.
Sounds that are off into the distance.
Sounds that are close by or perhaps within your body.
Also being aware of the silence between the sounds.
Observing your sense of taste.
Being aware of what is right now.
You might like to swallow or move your tongue around in your mouth.
Are there any smells or fragrances present in your environment right now?
Perhaps a smell of your clothing or a candle or perfume.
Or perhaps there is an absence of smell.
Tuning in and being aware of what you notice in this moment.
Becoming aware of the surface that supports you right now.
Tuning in to the parts where you feel the surface the most and the parts where there is just a light touch.
Between you and the surface.
And also being aware of the parts of you that aren't in contact with any surface.
Feeling supported by the surface beneath you and perhaps sinking into it just a little bit more as you let go.
And be in this present moment.
Sensing the touch of your clothing on your skin.
And the parts of your skin that aren't in contact with any clothing or covering.
Perhaps you can even feel the light touch of the air on your skin that is exposed.
Becoming aware of your breath.
Without changing it.
Being aware of your inhale and your exhale.
Your amazing and incredible breath that has been there with you all day functioning without you having to do anything.
Perhaps this is the first time today you've noticed your breath.
Observing the flow of your breath.
Each inhale and each exhale.
You might even like to place your hands on your belly and see if you can feel the rise and fall of your belly with each in breath and out breath.
Now allowing your awareness to drift up from your stomach area to your chest area.
And tuning in to the expansion of your lungs with your inhale and the contraction with your exhale.
While also being aware of the movement of your ribs.
Moving your awareness of your breath from your chest area to your nostrils.
Being aware of your breath as it enters and exits your nostrils.
Placing your awareness here for a moment.
Now seeing if you can follow your full breath from your nostrils to the back of your throat to your lungs and stomach and back out again.
Following the natural rhythm of your breath as much as you can manage.
If your mind begins to wander,
You can use your breath as an anchor back to the present moment in time.
Our minds are going to wander countless times and this is okay because this is exactly what minds do.
It's our job to be aware of when this happens and to smile at your mind and kindly and gently bring its awareness back to the breath or whatever is happening in the meditation.
And do this as many times as you need to.
This too is a part of your meditation practice.
It's a part of training your awareness and keeping your mind in the present moment.
Remember to be kind and compassionate with whatever your experience is with your mind right now.
Allowing your awareness to rest at the top of your head,
Your face,
The back of your head,
Your neck and throat area,
Your shoulders,
Arms,
Hands and fingers.
Allowing your awareness to drift to your chest area,
To your abdomen.
Resting your awareness here for a moment.
Allowing in calming energy with your breath and a softening and letting go with each out breath.
Allowing in waves of calming soothing energy to your abdomen area.
Allow your awareness to float to your pelvis and hips,
Upper legs,
Knees,
Your lower legs,
Ankles,
Feet and toes.
Holding your awareness on the left side of your body,
The right side of your body,
Both sides of your body,
Bringing your whole body into awareness.
Becoming aware of your breath once again as you get ready to cleanse and soothe and nourish your digestive system.
With your intention and perhaps visualization,
Breathing in calming cleansing energy into your mouth area.
Be with whatever your experience is,
Allowing the energy to cleanse and clean your teeth and gums and tongue and mouth.
Allowing this area of your digestive system to feel nourished.
Observing the cleansing energy flow to the back of your throat,
Also cleansing your epiglottis.
Allow the energy to flow all the way down your esophagus,
Cleansing calming energy,
Breathing it in and allowing it to flow from your mouth,
Down your esophagus,
Using your intention and perhaps visualization as the energy flows and cleanses and soothes your digestive system.
Breathing in soothing calming energy to your stomach area,
Which is towards the left side of your abdomen,
Allowing the energy to fill your stomach.
And with the out breath you might like to let go a little,
Allow your stomach to soften and relax in this moment.
Breathing the energy all the way down to your stomach area,
Nourishing calming soothing cleansing energy.
Breathing in to your stomach cleansing calming energy and letting go with your out breath,
Anything that is not needed or necessary.
Allowing any tension to release with your out breath.
Allowing your awareness to rest on the organs that are associated with digestion,
Your liver,
Breathing calming cleansing energy to your liver towards the right side of your abdomen,
Allowing it to feel supported and nourished.
Breathing in calming cleansing energy to your gallbladder just below your liver,
Intending that the energy will reach wherever it needs to reach.
Breathing in the calming soothing cleansing energy to your pancreas behind your stomach,
Allowing it to feel nourished and supported.
Bringing your awareness back to your stomach area and allow the calming cleansing soothing energy to flow from your stomach to your small intestine.
Breathing in revitalizing soothing energy and allowing it to flow all the way down to your stomach to your small intestine,
Allowing calming soothing energy to flow all the way through your small intestine,
Allowing it to clear and cleanse and nourish on its way through ever so gently.
Allowing in as much calming soothing energy as you can manage as you keep your awareness on your small intestine.
Being aware of anything that comes to your attention and keep bringing your awareness back to the calming soothing energy flowing through your small intestine.
Allow the energy to flow through your small intestine until it reaches your large intestine,
Flowing all the way to your appendix or where your appendix would be if you've had it removed.
And then allow this calming energy to flow up the right side of your large intestine across the top of your abdomen,
Calming soothing cleansing clearing very gentle and nurturing all the way across the top of your large intestine and down the left side of your abdomen.
You might now like to visualize this energy flowing all the way from your mouth down your esophagus to your stomach,
Seeing it being cleansed and cleaned and soothed through your small intestine all the way until you reach your large intestine.
Cleaning cleansing clearing in a very gentle nourishing way.
Allow the energy to flow as much as you can manage,
Allowing it to flow to your large intestine until it reaches your rectum,
Allowing this area of your digestive system to feel calm,
Cleansed and nourished and supported in this moment.
Allow the energy to flow from your rectum to your anus,
The last part of your digestive tract,
Each part so important.
With your intention and perhaps visualization,
Allow soothing cleansing energy to flow freely throughout your entire digestive system,
Throughout your entire gastrointestinal tract from entry to exit.
Allow the energy to flow gently,
Allowing the soothing nourishing energy to rejuvenate any part of your digestive system that need rejuvenating.
Allow any blockages to be cleared.
Cleansing soothing and calming.
If there are any parts of your digestive tract that need clearing or cleansing or soothing,
Allow this to happen with ease in a gentle manner.
If a particular part of your digestive system comes into your awareness,
Allow your awareness to sit there with the calming,
Cleansing,
Soothing,
Nourishing energy.
Allowing your innate ability to heal,
To take place in this moment.
Continually allowing your digestive system to feel nourished and nurtured.
Be with this calming,
Cleaning,
Cleansing,
Soothing process as much as you can.
Allowing the energy to flow gently as it continues to clear and calm and nourish in a very gentle,
Nurturing way,
In a way that is just right for you.
Allowing the energy to continue to circulate through your digestive system.
Resting in the healing energy you have created through your intention.
Bathing in the healing,
Soothing,
Cleansing,
Nurturing energy as it continues to flow throughout your digestive system just in the right amounts.
Being with this energy for a moment in silence and allowing the healing and soothing and calming to continue.
The energy to be quantitative,
Quality,
Vitality,
And you you you you you Tuning in to your digestive system and the beautiful energy that is flowing allowing your digestive system to feel renewed,
Soothed and calm allowing the soothing calming energy to flow throughout your whole being all around and through you through every single cell in your body,
Allowing this energy to fill the space that you've been meditating in,
Expand with this energy becoming aware of your whole body feeling soothed and nourished in this moment becoming aware of your breath your inhale and your exhale becoming aware of any sounds in your environment loud sounds soft sounds or no sound at all noticing the surface that has supported you throughout this meditation feeling your contact with the surface where there is a light touch and a heavy touch and the parts of your body that aren't touching the surface at all allow your awareness to rest in your hands and feet being aware of your toes and fingers and if you feel ready letting them move as you begin to become aware of any movement that your body needs and honoring whatever that is whether that's twisting or turning or stretching you might like to place your hands on your belly or your heart or your face or you might like to press your hands together whatever it is you feel you need to do to keep coming into your body in this present moment when you feel ready gently opening your eyes even if halfway at first starting to take in your surroundings as you open your eyes a little bit more becoming aware of the colors textures shapes and objects that you can see in your environment right now noticing how you feel now compared to when you started the meditation are there any insights any differences do you feel the same and if there are any insights or you notice any changes accepting whatever information it is that you receive from your body allowing in the energy of acceptance as your body lets you know how it's going compassionately accepting any information you receive without judgment realizing that it's your experience in this moment which can change from moment to moment and knowing being actively aware in each moment can bring great healing potential even if sometimes at first there is some discomfort you might like to rest in a way for a little longer perhaps with your breath before you move to the next part of your day
