Finding Comfort In A Warm Embrace

This mindfulness meditation starts with a thorough grounding, followed by a body awareness scan. Creating a sense of awareness to the present moment the mediation provides a sense of comfort, with the body held in a warm embrace.

Transcript

So welcome to this meditation session.

And as we begin,

Make yourself comfortable.

Just wriggle and settle yourself into your chair or on your cushion.

If you are sitting in a chair,

Rest your feet flat on the floor,

Arms by your side,

Palms either resting on your thighs or in your lap.

And if you are on a cushion,

Sit with your legs crossed,

Your spine comfortably erect and your head tilted slightly forward,

Hands resting on your thighs or in your lap.

With your eyes open,

Slowly soften your gaze,

Looking around the room,

Taking in your surroundings as you come into this space and into this moment.

And if an object takes your attention,

Just stay with it for a short while,

Then move on,

Letting it go.

Falling down,

Settling into stillness and when you are ready,

Gently closing down your eyes.

Turning your attention to the sounds that you can hear in the room,

Noticing them without engaging.

Expanding your attention to any sounds that you can hear outside the room,

Maybe passing traffic,

Some birds singing,

Just noticing,

Letting the sounds float to you.

Turning your attention to sensations that you can feel in your body,

The clothing hanging around your neck or your sleeves on your arms,

Just noticing,

Bringing your attention into the room and into this moment.

Feeling the weight of your bottom pressing into your chair or cushion,

Feeling grounded and supported up through the earth and into the ground below,

Steady,

Strong,

Still,

Letting any thoughts or feelings that you may have in your mind,

Letting them go.

Just take note and let them go on their way.

And as you do,

You may start to notice that pauses exist between your thoughts.

Coming down,

Arriving in this space,

Coming into this moment and into stillness.

You may notice some smells or fragrances in the room,

Taking them in without engaging.

You may also notice some residual tastes in your mouth from something that you may have recently eaten or drunk or maybe just a metallic tang,

Noticing without engaging,

Slowing down,

Arriving in this moment.

Turning your attention to your breath as it enters through your nostrils or down through your throat.

You may sense your chest expand or you may feel the warmth of the air as it leaves through your nostrils as you breathe out.

Noticing without engaging,

Without altering your breath,

Just observing,

Slowing down,

Arriving in this space,

Letting go of everything else other than this present moment.

Turning your attention to your scalp,

Top of your head,

You may feel a prickly sensation,

Maybe a bit of sweat.

Noticing the sensations there,

Allowing your attention to move down over your brow and onto your eyes,

Bringing a slight smile to the corner of your eyes and noticing any sensations or tensions that you can feel.

Into your cheeks,

Down your nose to the very tip,

To your upper lip,

Jaw,

Sensing the jaw relax and your tongue resting peacefully inside,

Slowing down,

Arriving in this space,

This time just for you.

Feeling any sensations down the back of your skull,

Past your ears,

The nape of your neck and down into your shoulders.

And as you breathe in,

Bring a focus to your shoulders,

Noticing any tension that's there.

And as you breathe out,

Just letting it go.

Into your upper arms,

Biceps and into your elbows and forearms,

Just bringing your attention there,

Gently and softly.

Releasing and releasing any tension as you turn your attention,

Coming into the stillness and sensing the calm that surrounds,

Through your wrists,

Backs of your hand,

Palms of your hands and right down into the tips of your fingers,

Feeling that sensation,

Feeling your hands relax,

Releasing the tension out through your fingers.

Bringing your attention back to your chest,

Feeling the gentle ebb and flow of the life-giving breath,

Breathing into your heart,

Feeling your heart beat as it goes on,

As it has done,

From the beginning,

As it will do until the end.

Always present,

Always there.

Bringing your attention down to your stomach and into your belly,

Into your hips and buttocks,

Into that core of your body that provides a solid base,

Strength and support,

Sensing any tension.

And as you breathe out,

Letting go,

Slowing down,

Coming into stillness.

Into your thighs,

Hamstrings and into your knees,

Noticing,

Sensing and releasing.

Into your calf muscles,

Down into your ankles,

To the soles of your feet where they are touching the ground,

Tops of your feet and into your toes.

Seeing the calmness that's around you,

Arriving in this space,

Observing and taking note without engaging.

Bringing your attention to your heart space,

Picture a warm ember from a fire,

Sensing the soft red glow and the warmth that flows from around it.

Feel the warmth in the centre of your body,

Bringing a sense of calm and release,

Bringing a sense of safety.

Feeling that warmth to spread out,

Filling your chest all the way out to your skin.

A soft,

Gentle,

Warm embrace,

Slowly filtering down through your torso,

Lower back and hips.

A gentle,

Soothing,

Calming warmth,

Slowly filling your body.

Extending down into your legs,

Down through your thighs,

Into your lower legs,

Slowly filling up from the inside out.

Down through your ankles,

Into your feet and toes.

Feeling the warmth and a sense of comfort that it brings.

The warmth spreading down your arms,

Down from your shoulders through your upper arms,

Forearms,

Through your wrists and hands and into your fingers.

The warmth,

Safe,

Wonderful feeling of being here in this calm,

Still and spacious place.

You feel the warmth move slowly up through your neck,

From the top of your spine and into your head.

Filling every part of your body,

From the top of your head to the tips of your toes and out through your fingers.

A single,

Unifying,

Beautiful warmth,

A cocoon of calmness and allowing your attention to take in the warmth and allow it to extend out past your body,

Encompassing your surroundings.

Going further out,

Allowing you to just observe,

To be still and to be here.

And just giving yourself some time now to feel the calmness that is around you and that has been created in this space and to sit in stillness.

And now just again gå Ninja,

Garth.

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Reviews

Thankyou John a stunning meditation so beautifully connected 💖🙏

Thanks John, so peaceful and calming.

Wow that was superb! Super mellow body scan and I loved the background music/chanting. Calm voice, quiet time to practice. When the time came to visualize the body glowing, the sun came through my window and warmed me. Amazing. Thank you!

Nice meditation. Felt calm and peaceful . Namaste 🙏 🙏

Great meditation and very soothing voice. Thank You