Welcome to this gentle awareness meditation.
This practice invites you to slowly nurture your inner knowingness.
Guiding you to connect more deeply with your thoughts and feelings.
As well as your relationship with the world around you.
Please find a comfortable,
Quiet space to sit or lie down.
Once you have found your relaxed posture,
Please close your eyes and take a deep breath.
Allowing your belly to fully expand.
And releasing all of the air from the depths of your lungs.
Let's do that again two more times at your own pace.
Feeling yourself relax deeper with each breath.
Now gently allow your breath to return to its natural rhythm.
Noticing the delicate flow in and out.
Noticing the warmth of the air on the exhale.
The coolness of the inhale.
Noticing any sensations in the body.
If your mind wanders,
Which it will.
No worries,
Simply shift it back to your breath,
A gentle noticing.
A gentle ebb and flow.
Maybe you begin to notice sounds in your environment,
A gentle presence,
Allowing you to be one with this moment.
Rest here,
Noticing the sounds and sensations around you.
Now I ask you to gently bring awareness to the body.
For a gentle scan.
You'll notice any sensations,
Pain or discomfort,
Allowing the breath to gently release.
Bring your awareness to the top of your head.
Your forehead,
Your eyes,
Your jaw,
Allowing it to relax,
Making sure you're not holding any tension in your face,
And breathing into any areas of tightness.
Ear now.
Shoulders.
Upper back.
Mid-bath,
Your arms resting gently at your sides.
Sensing the heaviness and relaxation.
You may feel a tingling sensation in your fingers.
Just be aware.
Do not try to change any of the sensations.
Just gentle awareness.
Allow this awareness to settle on your chest.
Feeling the rhythm of your heartbeat,
Life pulsing,
Flowing through your body.
Notice the rise and fall of your abdomen with each breath… the delicate gift of life-giving oxygen,
A reciprocal blessing with the flora.
Allow ease to flow into your pelvis.
Low back.
Hips.
Feeling the solidness of whatever is supporting you.
And awareness of the heaviness of your thighs,
Your knees,
Shins and calves.
Your ankles,
And your feet,
Which kiss the Earth with every step you take.
Now notice the whole body with gentle awareness.
Be present with any sensations that arise,
Breathing deeply into any tension or restriction you feel.
Allowing it to softly dissipate with intentional awareness.
Rest here for just a few more minutes,
Allowing yourself to gently notice the world around you,
The soothing sounds,
The subtle sensations within your body,
Just be present with it all,
Embracing each moment without judgment or hurry.
Gently bring your awareness back to your breath.
You may begin to deepen your breath.
And bring small movements to your fingers and toes,
Sensing the subtle energies stirring there.
And when you are ready,
You may open your eyes.
Practicing this gentle awareness allows us to be more present in our daily life.
Enabling us to navigate situations more freely.
Without judgment and without emotional outbursts,
Just noticing.
A quiet,
Simple observance of every moment.
Thank you for joining me in this awareness meditation.
I am so grateful to have met you on the path.
Namaste.
