Hello,
And welcome to this meditation to help us slow down and savor a bit more in our busy,
Busy lives.
It's also a reminder that there is always something to savor however tiny,
Amidst whatever seas we may be swimming through.
So finding a comfortable position for your body,
Seated or lying down,
And closing the eyes if that's comfortable to you.
We'll take two deep clearing breaths now just to create a bit of space,
A bit of sacredness around this time together.
Exhaling to prepare,
Inhaling deeply through the nose,
Sighing out through the mouth.
Again,
Inhaling through the nose,
Sighing it out,
Let something go.
Checking in with your natural breath now,
Observing your inhale,
Your exhale,
Maybe noticing where you feel the breath the most in your body.
Scanning now to where you meet support,
Where the earth is holding you up,
Feeling all of those points of contact with your chair,
Your cushion,
The floor.
Seeing on these next few exhales if you can release just a bit more of your weight,
A bit more of whatever it is you're carrying into the earth.
Inhaling now to check in with our bodies.
We'll do a short guided body scan from head to toe.
Just noticing what we find,
Trying to release and relax a little as we go.
Breathing into the forehead,
Allowing the muscles to smooth and clenching the jaw,
Getting the area around your eyes and ears,
Seeing if you can let any tension there go.
Moving to our neck,
Breathing length in here,
Lengthen to our spine,
Feeling the breath,
Gently separating the collarbones,
Smoothing the tops of the shoulders away from your midline,
Breathing long into your arms,
Allowing tension to melt out your fingers,
Breathing space and sky into the chest,
The belly,
The back,
Breathing into your hips,
Your pelvis,
Breathing length and light into your thighs,
Front and back,
Breathing space into your knees,
Breathing long into your shins and calves,
Feeling space and sky in your ankles and feet,
Just taking a few breaths to take a step back and feel the breath of your body,
Your whole body breathing.
What can you savor right now in this moment?
Can you find some tiny treasured bit of sensation or information,
A bit of stillness or quietness,
Whatever it is for you that you can savor,
Really breathing into it,
Treasuring it as if it is a precious gem.
One more breath here in this moment,
In this body,
Shifting our attention now to something from recent weeks or months,
Something in your life that you truly savored as it was unfolding,
Allowing the details,
The sensory information of this moment,
These moments of savoring to fill you once more as if you were in that moment again.
Be it in your mind's eye,
Taking the smells,
The sounds,
Any tactile sensations,
Any tastes,
Truly breathe it in and allow it to fill all of you.
Invite you to call to mind now something that unfolded recently that you were not able to savor,
That you wish you had,
A time when perhaps you wish you were more present and allowing the sensory details of this moment to fill you now and to take in slowly,
To sip in with each breath the details of this moment that you now have the opportunity to savor.
Breathing in and feeling the richness of this moment,
All of your senses filled.
We'll shift our attention now to something coming up in a few days and a few weeks on the horizon that you would like to savor,
Beginning to conjure up this moment in all of its vivid details now.
Yourself in the middle of this moment,
Slowly drinking it all in.
And you feel yourself even more present in this moment that is unfolding in your mind's eye right now already.
Last deep breath here,
Coming back to our bodies,
Our hearts,
Remembering that we can slow down,
That we can find something to savor.
We can make savoring possible with a bit of intention and attention,
A bit of breath.
Breathing in one last deep breath,
Savoring this moment of savoring of our life's moments,
Of our living in these bodies,
Gently wiggling the fingers and the toes,
Opening the eyes when you're ready.
Thank you so much for meditating with me today.
Happy savoring.
