Welcome.
Find yourself in a comfortable position.
This can either be seated with your spine,
Each vertebrae stacked on top of one another,
Chin gently tucked in,
Back of the neck long,
Shoulders hunched to your ears for a moment,
And then sigh them out and let them relax,
Hands rest,
Palms facing up on your knees.
Or if this is in any way uncomfortable,
Lie down so that your spine is supported long and straight.
And to begin with,
Just take a few deep breaths in through the nose,
Pausing at the top with full lungs and then sigh the breath out.
Perhaps doing this two more times,
Dissolving all the tension as you breathe out.
Last breath in,
Drawing all your awareness in as you let the breath go.
And then just allow your breath to flow in and out of your body,
Connecting to the feeling of the breath.
Perhaps feeling the cool sensation in your nostrils,
Perhaps the expansion of the ribs or the belly as you breathe.
And to begin with,
Just allow a wave of relaxation to flow over and through your body and mind,
Relaxing the scalp,
The eyes and the cheeks,
Tip of the tongue pressing behind the teeth as you relax the neck,
The shoulders,
Feeling that wave of relaxation flowing down the arms into the hands and the fingers,
Relaxing the front and back of your body,
Softening the place between the shoulder blades,
The heart space,
Relaxing the solar plexus and the belly,
Feeling that wave of relaxation flowing through the hips,
Down each of your legs into your feet and your toes,
Feeling your body completely relaxed.
Just take a moment to draw all of your awareness into the palms of your hands,
The soles of your feet and the very top of your head.
Feel the warmth or the cool,
The tingling sensation of circulation.
With your next out breath,
Let your awareness drop deeper into the hands,
Any sound that you hear just helps you bring your awareness deeper.
As you let go of thoughts,
Let them dissolve in your out breath,
Focusing your mind on the sensation of breath.
Anytime you find your mind wandering,
Caught up in the story,
Caught up in thought,
Just inner smile,
Allow the thought to dissolve in the breath and pull your attention back.
This is the practice of meditation,
Not of ceasing thought,
Simply pulling our attention back onto our object of focus,
In this case the feeling of our body.
Breathe into your belly,
Feel this place soften and expand and mentally repeat,
I am safe.
And as you feel this space relax,
Allow your awareness to draw up to you,
Just above your belly button,
Your solar plexus or horror.
Breathe into this space,
Mentally repeat,
I am safe.
As you feel this space soften and expand,
Allow your awareness to flow up to your heart space.
Breathe into this space.
And mentally repeat,
I am safe.
And as you feel the heart space soften and expand,
Allow your awareness to flow up to your throat.
Breathe into this space.
Mentally repeat,
I am safe to express myself.
And as you feel this space soften and expand,
Allow your awareness to flow up to your throat.
Breathe into this space.
And allow the breath to dissolve,
Any unskinfully expressed words that you may regret or any trapped words you're too scared to speak.
Breathe into this space and feel the softening,
The expansion.
And allow your awareness to flow up to your head,
Right in the middle of your head,
At the very top of your spine.
And mentally repeat,
All that is well.
I am safe.
Feel this space soften and expand.
And as you breathe just feel the breath flowing all the way from the base of your spine up through your belly,
Your solar plexus,
Your heart,
Your throat,
Your head.
And as you exhale flowing all the way back down,
And notice what is arising in you.
Notice what you need.
Breathe in,
Receive it.
Breathe out,
Radiate.
Breathe in,
Receive.
Breathe out,
Radiate.
Oh,
Hold the time for the next few minutes as you continue this practice.
Feeling yourself receive what you need.
Feeling yourself receive what you need.
Anytime you find your mind wandering in a smile,
In a smile,
Receive,
Radiate.
Through this practice you begin to realize that you are not your thoughts.
Become aware of the one who witnesses.
You are pure conscious awareness,
Timeless,
Boundless,
Life seeking expansion.
As you feel yourself now in complete coherence,
Gut brain,
Heart brain,
Head brain,
And all electrical activity in the body balanced.
Breathe in to the anchoring thought,
I am pure conscious awareness,
Timeless,
Boundless.
And then just begin to breathe a bit more deeply.
Wiggle your toes and your fingers,
Blink your eyes open and take a nice big stretch,
Maybe stretching into the sides of your body,
Stretching the knuckles away from you,
Even stretching the knuckles way behind you.
And this ends our meditation practice for today.
Well done.
