In this guided meditation practice,
We're going to focus on your face while also tuning into the sensations in your body.
Go ahead,
Find a comfortable seated position,
Close your eyes,
And take a few deep breaths to arrive fully in the present moment.
Take two deep inhales through the nose.
Open mouth,
Exhale,
Sigh it out.
One more,
Two inhales.
Open mouth,
Exhale.
Take a moment to bring your attention to your body.
Feel the weight of your body on the surface beneath you.
Notice any areas of tension,
Any sensations like buzzing,
Tingling,
Temperature,
Pressure.
And as you take your full deep breaths here,
Allow each exhale to release that tension.
So on the inhales,
You scan,
You have that awareness.
And then on the exhales,
You just use it to release any tension,
Any distractions.
Now start to shift your focus to your face.
Feel the space of your face.
Feel the space that your face occupies,
The contours,
The features,
The sensations in your face.
And start by focusing on your forehead.
Notice any sensations you feel there,
Warmth,
Coolness,
Or even a sense of stillness.
And then allow your awareness to move down to your eyes and your eyelids,
The inner corners of your eyes,
Your cheekbones,
The softness of your cheeks,
Your nose,
The right nostril and the left nostril,
Your lips,
Space in between your lips,
Your jaw,
Your chin.
And just observing the sensations in each area without needing it to be anything different,
Without judgment,
Without expectations.
And as you focus on your face,
Can you extend your awareness to the rest of your body?
Can you feel the interconnectedness between your face and the rest of your being?
Sense how your face is connected to your neck and your shoulders,
Your chest and beyond.
And while you're in this experience,
How is the breath?
With each breath,
Imagine that you're gently inhaling through the space on your face.
And as you exhale,
Imagine any tension or stress leaving your face.
So it's as if your breath becomes a source of comfort,
Nourishing both your face and your entire being.
Start to gently bring your awareness to any micro-movements in your facial muscles.
Allow your eyebrows to soften,
Your eyelids to relax,
And your lips to find a natural,
Gentle position.
Notice if there's any unconscious tension and invite these areas to release.
And then take a moment to sense your body as a whole,
Feeling the unity between your face,
The rest of your body,
And the breath that animates you.
Knowing that your face is just one part of this intricate,
Interconnected system.
And then just be here for a couple deep breaths,
Just breathing into the sensations in your face,
Being present with the sensations in your face.
And as we start to conclude this meditation,
Just take a moment to acknowledge to yourself for taking time today to cultivate mindful awareness of your face and body.
Remember that this practice of tuning into your face while connecting with your body can be such a valuable tool for grounding yourself in the present moment throughout your day.
When you're ready,
Slowly open your eyes and carry this sense of presence with you into the moments that follow.
Thanks for dedicating yourself to this practice and I'll see you tomorrow.
