This is an awareness meditation.
Close your eyes and begin to take some deeper breaths to the belly.
Allow the shoulders to drop and relax.
Allow your awareness to shift from the outer world to the inner world as you breathe.
If thoughts come in,
Refocus on the breath.
Begin to connect with your body,
Having a sense of coming home to your body.
On the outward breath,
Let go.
The shoulders drop,
Releasing the tension of holding.
The jaw softens.
The body relaxes.
The breath becomes a gentle wave,
Flowing from the feet up to the top of the head and releasing at this point.
On the next inward breath,
The wave flows down through the body in a soft rhythm.
During the inward breath from below the feet,
Feel it flow up through the legs into the buttocks and belly,
Along the spine and chest and neck,
And out the top of the head.
Let go.
Feel the body sinking,
Becoming heavy,
Warm and relaxed.
The spine,
Although relaxed,
Continues to support an upright position,
Allowing unrestricted airflow to the open chest.
Draw the next inward breath down through the top of the head,
In a soft undulating motion through the body,
Letting go at the feet.
The cycle continues with the next wave of breath,
Drawing up through the feet,
Legs,
Hands,
Arms and body.
Feeling out the top of the head,
Letting go each time and surrendering to the relaxation.
As the wave moves to your own rhythm through the body,
Notice where tension is held.
Connect with the sensations in the body and continue to breathe the waves through the body in a gentle and easy manner.
There is no effort.
Find your rhythm.
Notice which direction of wave and breath feel most comfortable for you.
From the feet upwards or from above and downwards.
Visualize the sun shining above you.
As you draw the breath in through the top of the head,
You also draw in the light and the warmth of the sun.
Feel the sensation as it moves down through the body,
Cleansing and relaxing as it flows through in a wave of sunlight.
Visualize the red earth under your feet.
Draw the energy of the earth up through the feet in a wave through the body and out the top of the head.
Notice the difference in sensation of the earth energy to the sunshine and the difference in the direction from the feet and up or from the head and down.
Focus again on the waves of breath moving through the body.
Bring sunshine in through the top and earth energy through the feet.
As you breathe allow an expansion of the senses consciously feeling and perceiving without thinking.
This is using your awareness.
Use your awareness to scan through the body by looking and feeling inside for parts that feel blocked.
Blockages can be from pain,
Illness or emotions.
Allow the waves to move through these parts,
Letting go of what you've been holding on to.
Become still and bring your attention back to the sunshine above the head,
Feeling alive in every cell as you receive the warmth and life force of the sun.
I'll leave you now to enjoy the sun and the sense of deep relaxation and I'll call for you soon.
Bring your awareness back to the room now.
Taking time to stretch the body to notice how you are feeling before you open your eyes.
