Welcome to this centering meditation.
We'll use the next few moments to release any sensations,
Feelings,
Thoughts or energy that are no longer serving us and breathe in to the present moment coming into the here and now.
As we begin,
Take an internal focus,
Whatever that means for you today,
Maybe closing your eyes or gazing down at the floor.
Begin by noticing the rise and fall of your inhale and your exhale,
Feeling your breath,
Noticing where it is today,
How it is today.
And begin to scan your physical sensations,
Practicing mindful awareness as we're bringing this awareness,
Practicing non-judgment or noticing,
Noticing where in your body you might have some tension,
What feels constricted or loose or tingly.
Taking a few breaths to bring awareness to these sensations,
Noticing what's happening in your body.
And on your next few exhales,
Feeling the intention to release any physical sensations that are not serving you.
Exhaling any tension,
Any tightness that you no longer need.
Breathing into the physical sensations of the here and now.
And now scanning your emotional body.
Begin to mindfully notice what feelings are present here,
What emotions are moving within you.
Notice any sadness,
Joy,
Anger,
Irritation,
Any grief or contentment,
Any anxiety or calm.
Again,
First just breathing into this awareness,
Noticing what feelings are here.
And on your next few exhales again,
Setting this intention to release any feelings that are no longer serving you.
Exhaling any emotions you don't need to hang on to.
Inhaling,
Breathing into the feeling of the here and now.
As you exhale,
Feeling those emotions wash away.
Breathing into the present moment.
Great.
And now scanning your mental body,
Begin to bring awareness to the thoughts that are present.
Seeing these thoughts pass by without attachment.
Mindfully becoming aware,
Noticing without judgment.
Where is your mental energy right now?
And once again,
On your exhales,
Setting an intention to release any thoughts that you do not need right now.
Exhaling any thoughts that are stuck in what's already happened or in what's to come.
Breathing into the mental energy of the present moment.
Again,
On these exhales,
Watching those thoughts drift away.
Breathing into right here,
Right now.
And finally,
Begin to scan your energetic and spiritual body.
Mindfully become aware of the energy you're holding right now.
Does your energy feel high or low?
Is it buzzing or disconnected,
Warm or cold?
Again,
First,
We just notice.
And with those nice deep full breaths,
Setting an intention to exhale any negative or stagnant energy,
Any energy that you're hanging on to that's not serving you.
Breathing it out,
Washing it,
Wash away.
Inhaling into the energy of the present moment.
And letting that visual go reconnecting to that inhale and exhale.
Feeling its natural rhythm,
Breathing in,
Breathing out.
Taking a few more cycles of breath here,
I release what no longer serves me.
I breathe in to the here and now.
I exhale to let go.
I inhale to arrive.
Scanning down your body once again,
Noticing anything that feels different or the same as when you began.
Sending yourself gratitude for making time to release and renew.
With those deep full breaths,
Bring some awareness to your body,
Maybe moving your fingers and toes,
Shaking your head from side to side,
Letting your body arrive in your space.
And now gradually letting your eyes flutter open,
Visually arriving,
Coming back,
Feeling fully present and renewed.
