This is a meditation to fully become aware of your body and how you embody the space.
We'll begin sitting up straight in your seat,
Feet stable on the ground,
Hands resting gently anywhere in the lap,
Doing whatever we need to be totally comfortable.
As we begin,
I'd like you to imagine you are breathing in through the center of the top chakra of your skull,
Down the spinal column,
And back out the mouth.
Breathing in,
Sensing the space on the top of the skull,
And breathing out comfortably.
Good.
Breathing in again through the top of the skull,
Breathing out in any way that is comfortable to you.
Now begin to observe the space and the sensation of that top of the skull and every hair surrounding the crown chakra,
Moving your awareness down the hairline to notice the space that the forehead takes up,
Observing the hairs on the eyebrows and the shape of them that leads to the temples.
Moving now to the ears and how they take up space.
Can you breathe in to the space between the ears and out?
Become aware of the density of your cheekbones and the space that they occupy on your face.
Moving down the cheeks to the lips,
Allowing them to open slightly as you observe the volume of the space between them.
Breathing in gently,
Breathing out,
Allowing your awareness to move down the jawline to feel the density of the chin and the jaw,
Relaxing the teeth and the tongue,
And moving your awareness down under the ears and back to the base of the hairline at the top of the neck,
Noticing the entire volume of space that your skull takes up.
Breathing in and breathing out through that space,
Allowing your awareness to move down the column of the neck and the throat,
Observing the space that connects the skull to the rest of the body.
Breathing into that space.
Good.
Now releasing to the tops of the shoulders,
Sensing how wide they are set in space.
Wrapping that awareness around to the back shoulder blades,
Breathing in to the upper spine,
Breathing out.
Now noticing the density of the collarbones and how they hold the top of the chest together.
Moving the awareness back into the tops of the shoulders and slowly down the arms.
Observing the density of your muscles that wrap around the tops of the arms,
Moving down towards the elbows,
Observing the weight and space of the elbows as your awareness moves into the forearms and into the wrists.
Observing the density and the volume of the wrists and space.
Breathing in through the arms and into the hands,
Observing the space of each knuckle and joint down each finger.
Becoming aware of the space that your palms take up,
Moving up the fingertips and observing the sensation of the fingernails relaxing into the hands.
Breathing in and becoming aware of the entire chest cavity,
The breasts,
The ribs,
The lungs.
Breathing in,
Breathing out,
Feeling the heart beating in your chest and noticing and observing the volume of the space inside of you.
Moving into the ribs,
In the back,
And slowly down the spine.
Feeling and observing the organs of the lower back,
The kidneys,
The liver.
Observing the density and space that they hold in your body.
Breathing into them,
Breathing out.
As we allow that awareness to move forward into the solar plexus,
Center of the body.
Feeling the volume of space that the stomach,
The intestines,
And the colon make up.
Breathing into that space.
Becoming aware of the belly button rising and falling.
Observing the entire volume of the space that the torso takes up.
Very good.
Bringing your awareness down into the hips,
The groin,
The lower back.
Breathing into the sacred vessel of that first and second chakra.
Becoming aware of the volume and space that this part of your body makes up.
Bringing the awareness now into the thighs and their entire circumference and length.
Breathing into them,
Allowing them to relax.
Observing now the density and the volume of the knees and all the bones and tendons running through them.
Breathing in.
Breathing out.
Moving your awareness into the calves and the shape they make in space.
Becoming aware of the shins and the ankles.
Breathing all the way down into the ankles and the tops of the feet.
Becoming aware of every bone,
Tissue,
And ligament that makes up our precious,
Strong feet.
Observing the fleshy edges of the heels,
Sides of the feet,
Up to the toes.
Noticing the space and density of the toes,
All the way to the tips of the toenails.
Bringing your awareness to the volume and surface space of the feet and their connection to the ground.
Noticing the space they occupy on the earth.
Now,
Can you bring the breath up through the feet,
The ankles,
The legs,
Through the knees,
Up the thighs?
Can you bring the breath through the hips and the bottom,
The lower torso,
Into the belly?
Can you breathe into the upper body,
The arms,
The hands,
Top of the chest and spine?
Breathing through the neck and up to fill the skull out through that top chakra once again.
Can you breathe into the entire body all at once and exhale to release the entire body into space?
Can you observe the space that exists around the body?
Can you sense the energy of the room surrounding you?
And can you sense that you yourself are just space in this space?
Can you surrender your body into the space?
Take a few breaths,
Observing how the body feels in this space.
Noticing every sensation in and around you.
Now,
Breathe into the space and just let go.
And when you are ready to return to the space,
To return to the present moment,
Take a deep full body breath once again.
Opening your eyes,
Recognizing the present moment,
And finally observing how your mind is feeling.
You are now primed for a deeper meditation and reflection and manifestation process.
