I think we'll get started.
So finding that position that's comfortable for you.
If you're sitting make sure that your back is straight and your spine is supported.
And if you're laying down,
Legs outstretched,
Arms resting gently by your side and your palms facing up.
With your eyes open,
Just softly taking in the surroundings around you,
Slowly moving and glancing around the room.
And as objects take your attention,
Pause.
Notice the shape or the colour,
The light or a reflection and then slowly move on.
Connecting in with this space of the churi,
Welcoming yourself into this space.
When you're ready gently closing down your eyes and sensing the weight of your body being supported up through the cushion or the floor.
Feeling that weight being supported down through the floor and all the way down to the earth below.
Supported and held deeply from the earth below.
Sinking that little bit deeper into your cushion or settling into the floor.
And noticing other parts of your body resting on the floor or perhaps resting on the body itself.
Simply noticing.
Noticing the temperature in the room.
Connecting in with any smells or fragrances that you can detect.
Simply acknowledging them.
Slowing down and arriving in this space.
Coming home to yourself.
Noticing any tastes that you can sense.
Perhaps something you've recently eaten or just maybe the simple metallic tang of the saliva in your mouth.
Connecting in.
Arriving in this space.
And noticing any sounds that you can hear.
Those nearing sounds within the room.
Perhaps a fan or an air conditioner or heater.
Perhaps even the body breathing.
Simply letting those sounds come to you.
Broadening your attention now to sounds that you can hear outside the room.
Perhaps passing traffic or the sounds of nature or people just simply going about their day.
And as you notice the sounds also notice that they have a beginning and an end.
Noticing the silence in between.
And turning your attention now to the sensations inside the body.
Checking in with yourself and how you're feeling.
Emotions and feelings.
And how the body is generally tightness or tension.
Simply connecting in and becoming aware.
No need to alter anything.
No stories necessary.
Simply just being present whatever is present for you.
Now bringing your attention to the top of your head and connecting in with the outer senses of sight and touch.
And integrating with the inner feelings.
The whole you here in this space and present.
Nowhere else to be.
Nothing else to do.
Setting the intent to be here present.
Connecting in with your breath.
Noticing your breath as you breathe in and breathe out.
You may notice the breath at your nostrils as you're breathing in or as the air goes passes down through your throat.
You may sense the breath as you rise and fall of your chest or your belly.
Wherever you sense the breath the strongest.
Connecting in with the natural air and flow of the breath as you breathe in and breathe out.
And as you breathe in directing the breath to your feet.
Noticing any tightness or tension or tingling in your feet.
And as you breathe out releasing any tension on the out breath.
Breathing into your feet and releasing and relaxing as you breathe out.
A sense of ease and gentleness.
Bringing your attention now to your ankles.
Directing the breath.
Noticing any tightness or tension or tingling.
And as you breathe out releasing and letting go.
These shins and your calf muscles.
A connection,
Opportunity to relax and release as you breathe out.
Breathing into your knees,
The backs of your knees,
The kneecap.
Releasing any tightness or tension as you breathe out.
To your upper legs,
The thighs,
The quadriceps,
Hamstrings.
Connecting in with any tightness or tension and releasing and letting go as you breathe out.
Sensing your whole legs at ease.
Releasing any residual tightness or tension in your legs.
Bring your attention now to your buttocks,
To your hips and pelvis.
Noticing any tightness or tension and releasing on the out breath.
A sense of calm and ease.
Come into stillness.
Into your lumbar region,
Lower back.
Often a source of tension and tightness.
Penetrating deeply and as you breathe out,
Releasing and relaxing.
To your belly,
Breathing into the belly and releasing and letting go of any tightness or tension as you breathe out.
Simply using the breath to connect in and the out breath to release and relax.
To your spine,
Moving up your back.
Slowly connecting in and releasing any tightness or tension up into your shoulders and as you release you may sense the shoulders dropping away,
Releasing that tension.
Bring your attention now to your heart space,
Centre of your body,
To your lungs,
To your heart,
To your ribs.
Sensing the body breathing,
Connecting in with any tightness or tension and simply letting go as you breathe out.
To your shoulders,
Connecting in,
Releasing and letting go.
A sense of calm and ease.
To your upper arms and muscles and bones.
Connecting in,
Noticing any tightness or tension and releasing on the out breath.
To your elbows and forearms.
Into your wrists.
Breathing in,
Connecting in with any tightness or tension and simply releasing as you breathe out.
And into your hands,
The backs of your hands,
The palms and your fingers.
Sensing a physical release of the tension held in your hands.
Simple relaxation.
Directing the breath into the hands once more and releasing further all the way to the very tips of your fingers.
Sense of calm and ease centred in your hands.
Bringing your attention now to your neck and throat.
Sensing any tightness or tension and releasing and letting go.
A gentleness and a calmness to the back of your head to the scalp.
I notice the hair resting on your head,
Any tingling or other sensations.
To your ears and the space in between.
Simply noticing and releasing any tightness or tension as you rest your attention.
To your brow,
Into your eyes.
Bringing a gentleness and softness to the eyes as you breathe in and breathe out that tension.
To your nose and down to the very tip.
Into your mouth and lips and jaw and releasing any tension in the jaw.
And inside the mouth letting your tongue just rest gently in your teeth and your gums.
A sense of ease and calm.
Now bringing your attention to your entire body.
Breathing in and breathing out and simply scanning the body for any areas of tightness and tension that remain.
And directing your breath there.
Breathing into the space and relaxing and releasing as you breathe out.
A gentleness,
A calmness,
A sense of ease your entire body.
At rest here.
Bringing your attention now to your heart space.
Connecting in with the loving kindness and compassion that you hold for yourself.
A softness and gentleness.
And sensing that warmth and support for yourself and those others around you.
And as you do,
Connecting in with the music.
Allowing the music to connect in with that compassion and heartfelt loving.
A warm blanket settling over you.
Ease and calm.
As we spend the next few minutes connected with ourselves.
At ease and relaxed.
As we spend the next few minutes connected with ourselves.
You you you you you you you you you you you you you you you you noticing any tastes or smells that you can sense noticing any sounds that you can hear both inside the room and outside and slowly awakening the body you might like to introduce some small movements clenching or unclenching of the hands and toes gentle roll of your shoulders or any other stretching that your body calls out for and when you're ready gently opening your eyes and taking in the surroundings softly and slowly being gentle with yourself you just being gentle and soft with yourself as you come out of the meditation and a trash so I'm hoping that that allowed you to settle in and enjoy that meditation
