Welcome to your meditation.
Take a nice,
Deep,
Letting go breath.
If it feels comfortable,
Close your eyes or take a soft gaze down at the ground in front of you.
Now bring your awareness to a sound that you can hear.
You don't need to label or analyze it.
Just be totally aware of your ears receiving the sound.
Now notice the smell.
Sense the smell being taken in through your nostrils.
Now bring awareness to your hands.
Feel the palms of your hands.
Whatever you feel or sense is perfect.
You might feel tingling,
Pulsing,
Warmth.
Notice the palms of your hands.
Now feel the backs of both hands.
Notice whatever sensations arise.
Perhaps you feel the movement of the air on your skin.
Notice the sensations on the backs of your hands.
Now feel your thumbs.
Sense the fingernails of your thumbs.
Notice sensations on the pads of your thumbs where your fingerprint is.
Feel the full length of your thumbs.
Feel your index fingers now.
Noticing the fingernails of your index fingers.
Feel the finger pads.
Feel the whole length of both index fingers.
Sense your middle fingers now.
Fingernails,
Pads of the middle fingers.
Feel the whole of both middle fingers.
Sense your ring fingers now.
Fingernails,
Pads of the fingers.
Feel the whole length of both ring fingers.
Little fingers now.
Fingernails of the little fingers.
Pads.
Feel the whole of both little fingers.
Feel the whole of both hands now.
Outside of the hands.
Inside the hands.
Invite another deeper breath into your body.
Opening your eyes when you are ready.
Thank you for practicing with me.
