Let's meditate for the next few minutes.
Find a comfortable position,
Can be sitting or lying down.
You can even choose to walk.
Whatever you choose,
Make sure that it's what is serving you today,
What you need right this moment.
Once you have found your preferred position,
Allow yourself to begin by dropping your shoulders.
Relax your facial muscles and begin connecting with your breath.
Taking a slow breath in through your nose.
Open your mouth and release it out.
Let's do that one more time,
Slow breath in through your nose.
Open your mouth and gently release it out.
If you haven't closed your eyes,
Perhaps this is the time to do so gently and softly.
Allow your eyelids to fall close.
And you can continue breathing in and out through your nose.
On today's meditation we will be coming home to the body,
To your body.
Without any judgment on any anticipated answers.
Just out of curiosity ask yourself,
How much attention do you pay to your body?
How much awareness do you bring into your body throughout your days?
Whatever thought comes to mind,
Choose to watch it for awareness.
Use it as information.
And don't judge yourself,
Remind yourself that this is a practice and approaching it with a curiosity mindset will allow you to explore different areas about yourself.
Be connected to your breath.
Regardless of any thoughts,
Come back to your breath.
If you're sitting,
If you're laying down or if you're walking,
Choose to breathe.
And use your breath as an anchor to come home to yourself,
To your body.
You're taking slow deep breath.
And with each breath bring awareness to any sensation that your body might be feeling right this moment.
And with each breath you take expand this awareness,
Expand this opportunity to come home to your own self.
Here you are,
Involving the breath and the body from head to toe.
This is your temple,
This is your home.
This is yourself.
You're not looking for anything specific,
You're just opening that attention.
You're being present with your body and yourself.
Continue your breath in and out through your nose and if any physical sensation becomes strong throughout this practice,
Allow your breath to travel to that area where the sensation is reflecting.
Place your awareness there.
And use simple words as tingling or heat.
Allow the breath to anchor you to this awareness.
You can continue this for a few more rounds of breath.
Gently now bring your attention back to your breath.
And know that this is a practice.
That whatever you experience today doesn't necessarily need to be the same as your next sitting or your next walk or the next time you lay down to meditate.
Meditation is a continuous practice and approaching it with an open heart,
An open mind and curiosity will allow you to explore different areas of yourself and get closer to you.
And every time will allow you to come home to yourself.
Thank you for choosing to meditate today with me.
Before we conclude,
Bring both of your hands into your heart.
You might bow to yourself thanking you for taking this time.
And I want to thank you for meditating with me.
May this serve you well.
May you enjoy the rest of your day.
And may you choose to come home to yourself with every breath you take.
