You can do this meditation lying down or seated upright.
Whatever you've chosen,
Allow yourself some time to arrive in your body.
You can fidget a little,
Move through your pelvis,
Shoulders,
Head,
Until you feel completely comfortable to begin.
Now I'd like to invite you to start to deepen your breath.
Take big inhales in through your nose and long exhales out the same way,
Keeping your breath soft and expansive.
Inhaling and exhaling.
From where you are,
Can you begin to feel the weight of your body?
Perhaps the contact points of your pelvis or your sit bones.
If you're lying down,
Can you feel the weight of your shoulders or your back or the back of your head resting?
How do you feel left and right?
Without needing to change anything,
Just notice your physical body,
Its weight and how it's resting here.
Now I'd like to turn your attention to the outline of your body.
Can you sense into the whole outline or perhaps the silhouette it makes?
If you were to trace your body as if it were on a piece of tracing paper,
How would it look like?
How close or far away are your hands and feet?
Just allowing yourself to feel and notice.
Now move your awareness to your skin.
How does your skin feel where you are?
Can you feel the skin as a boundary between your inside and your outside?
Notice the areas your clothes come in contact with your skin.
How does that feel?
Can you sense into the temperature of your body right now?
I'd like to invite you to go under the skin.
Start to notice how it feels on the inside of your body.
Can you feel your insides as a whole from your feet all the way up to the top of your head?
Notice what is going on inside your body.
Observe any internal shifts or movements that are coming up for you right now.
Allowing any subtle sensations to come into your awareness and just let them be.
And now slowly take a full breath in together.
Exhale.
Another time,
Big inhale through your nose.
And a long exhale the same way.
And now one final breath in together.
And take a satisfying exhale out.
Slowly begin to move your toes,
Your fingers,
Perhaps gently moving the head from side to side.
Lift the corners of your mouth into a little smile and slowly blink open your eyes.
Smile Break.
