Go ahead and find a comfortable position for yourself that may be lying down,
That may be sitting upright with your feet on the ground,
Your legs crossed.
We're going to move into a check-in meditation.
We're just getting curious about where we're at today.
There's no right or wrong.
Do the best you can to stay in a place of no judgment,
And when judgment does creep in,
Because we're all human,
Do the best you can to notice it,
And then come back into getting curious.
So you're getting curious as you would a bystander,
Someone just looking in.
And remember that there is no right or wrong.
So start by becoming aware of your natural breath.
There's no need to change it.
Allow it to flow in and out.
Notice qualities of your breath.
Notice the qualities of the inhale and sensations,
And qualities and sensations of your exhale.
Good.
And now transition to check in with how you're feeling right now.
What's your mood?
Everything is welcome.
There's no need to change whatever is there.
Just simply notice.
Be curious.
And move up into your mind.
Notice your thoughts.
What type of thoughts are you having?
What would you like to focus on other than this meditation?
Again,
No right or wrong here.
Just getting curious.
Now move up in to check in with your sense of spiritual connection,
And whatever that means for you today.
Again,
Noticing if you find judgment creeping in,
Allowing whatever to be to be as it is for now.
Now we'll scan the body.
We'll start with the feet and move up.
When you're scanning the body,
Paying attention to how your skin is touching fabric,
Or the weight of your body on something,
Or the shape that your body is in,
The feeling of a muscle or a joint,
Or even your blood flow.
All of that is welcome.
There's no right or wrong.
And it'll be up to you to get curious about what you want to.
So your awareness starts with your feet,
Noticing what feels present there,
And moving up the ankles,
The calves and the shins,
Up to the knees,
Traveling up the thighs,
Moving into the pelvic region.
There's a lot going on in this space.
Notice what stands out.
Moving your awareness to the base of the spine,
And moving up the spine from the pelvic region to the bottom of the rib cage.
So checking in between the pelvic region and the bottom of the rib cage.
And then moving up the spine to the base of the neck,
And checking in with that rib cage portion,
Including your heart.
And notice what stands out in this space.
And move down to the shoulders,
The arms,
The elbows,
The forearms,
The wrists and the fingers.
Come back up to the base of the neck.
Follow the spine up,
Checking in with the neck,
And follow that spine right up into the head,
And check in with your head and your face,
Your hair even,
What stands out.
And go ahead and bring your focus now into your breath one more time.
And see if you can notice when that transition from the exhale turns to an inhale.
And when your inhale transitions to an exhale.
And when you feel ready,
You can take one nice deep inhale intentionally,
And a sigh through the mouth.
And start to allow your eyes to flutter open.
Nice work.
