Thank you for joining me for today's meditation.
Today we will be tuning into the presence and the awareness within our bodies.
So I invite you to find a comfortable seated position,
Legs crossed or feet flat on the ground and just bring your awareness to this space where you are right now.
And I invite you to close your eyes if that feels comfortable and feel what is supporting you beneath you or behind you.
It's a chair or a cushion.
Just feel how it supports you,
Relaxing into it.
And now bring your awareness to your breath.
See if you can observe the gentleness of the breath as it comes in and out effortlessly.
Maybe you can sense it coming in and out of your nostrils.
Maybe you feel your belly rising and falling.
What does the breath feel like?
Does it carry an energy like rejuvenation or is it refreshing?
Is it cleansing?
Now take a nice long deep inhale and an equally long and slow exhale.
Another deep inhale slowly,
Pausing for a second at the top and slowly,
Slowly exhaling and releasing tension with it as it goes.
Now just take a second to fully drop into your body,
Bringing the awareness out of your mind and into the body itself and ask,
What is my truest intention for this practice right now?
Why am I here right now?
And with that,
We'll bring the awareness to our head and our face.
See if you can sense the presence or the energy in your face.
You may feel different sensations like tingling or buzzing sensations or warm or cold sensations.
See if you can tune into the energy and the presence that's here.
Bring your awareness to your neck.
See if you can notice the same sensations or energies in your neck or what it feels like to be there.
If you sense any tension,
See if you can just let it evaporate up into the air and let it go.
What are the sensations that you feel in your neck?
Now drop down into your shoulders and see what it feels like from the inside of your shoulders and traps.
Then drop down your arms and into your hands.
Really tune into the palms of your hands.
See if you can pick up any energy or sensation in your palms,
From the inside of your palms.
Is it buzzing or swirling?
Bring your awareness to your heart space.
See if you can sense the energy inside the heart or if you can feel your heart beating.
Drop into your abdomen and see if you can release the tension there so the breath comes easy.
What does it feel like inside your abdomen?
Now drop into your pelvis.
Sense the presence of energy there.
Now sense your legs and your feet.
Can you feel the soles of your feet and the presence there?
Now see if you can sense the presence of energy in your whole body.
So be a witness to all the presence that's here now.
And if you notice the mind wanders,
Bring your awareness back into the body and see if you can sense the energy that's here again.
If you have trouble with your mind wandering,
You can focus on the heart space or stay in the pelvis.
Or maybe bringing your awareness to the breath works best for you.
Now take a moment to sense your energy and notice if you feel different than when we first began.
Do you feel more at peace or more settled?
Take a moment to have gratitude for yourself,
For this practice.
Thank yourself for creating the time.
Now ask yourself,
What is my intention for going forward from this spot today?
What type of person do you want to be?
And hold that intention in your heart.
And may you go forward from this place with a sense of peace and joy.
And may there be magic in your day.
And when you feel ready,
I invite you to open your eyes.
