Welcome to this meditation for inner awareness.
You can come into a comfortable position,
Whether you're sitting on a chair with your feet on the ground,
Maybe you're sitting in a cross-legged position,
Or maybe lying down on your back.
Whichever position you're in,
Let's go ahead and gently close your eyes,
And let's just begin to pay attention to your normal breath.
Maybe feeling the cool air as you inhale,
And the warm air as you exhale,
Begin to soften your forehead,
Relax that space around your eyes,
And relax your jaw.
Let's take a few breaths together,
So what we'll do is on an inhale,
We'll count to four,
And on the exhale,
Sigh it out of your mouth to a count of six.
So go ahead,
Exhale all of the breath out of your lungs,
And inhale for four,
Three,
One,
Exhale six,
Five,
Four,
Three,
Two,
One,
Inhale four,
Three,
Two,
One,
Exhale six,
Five,
Four,
Three,
Two,
One,
Inhale four,
Three,
Two,
One,
Exhale six,
Five,
Four,
Three,
Two,
One.
Go ahead and seal your lips,
Bringing your breath back to normal.
Begin to relax your entire body,
Feel the ground beneath you supporting you in every way.
On your own,
Take three deep breaths,
Exhaling from your mouth,
Relax with every exhale.
Allow your breathing to come back to normal.
Begin to place all of your attention on the crown of your head.
Allow yourself to become curious about what sensations you may be feeling.
Resisting the natural urge to judge these sensations.
There is no right or wrong feelings here,
Only what is happening in this present moment.
Begin to shift your attention from your head down to your face,
To your neck,
Your shoulders,
Your torso,
And feet.
Cover your entire body piece by piece with your attention.
Begin to deepen your inhales and your exhales,
And when you feel ready,
Gently open your eyes back up.
