Welcome to your guided meditation practice.
Get comfortable in the seated position of your choice.
Rest your hands wherever they naturally fall.
Gently close your eyes or soften your gaze.
Take a deep breath in a slow breath out Bring your attention and awareness fully to your breath.
Breathing in Breathing out Make your inhalation and exhalation equal.
Inhale for a count of five and exhale for a count of five.
Take a few rounds of this breath at your own pace.
Counting your own breath.
Slowly drop the counting.
Breathe naturally.
Starting from your head,
Slowly move your attention downward.
With each inhale,
Be completely aware of each part of your body,
Noticing different sensations there.
And with each exhale,
Consciously relax,
Soften and rest with your breath.
Allow your eyes to soften.
Relax your face and clench your jaw.
Let go of any tension.
Bring your attention to your shoulders.
Relax your shoulders away from your ears,
Releasing any tightness or tension.
Walk your attention along your arms,
Noticing different sensations.
Coming to your hands.
And pause here to feel your hands pulsing,
Vibrating,
Tingling,
Any sensation.
Breathe into your chest.
Allow your chest to open,
Relaxing your heart and upper back.
Move your attention to your belly and lower back.
Feel your belly rise and fall with each breath.
Feel the contact between your body and the floor.
Sense the support of the earth beneath you and the breath that sustains you.
Relax your hips,
Legs,
Allowing your feet to soften.
Feel your feet tingling,
Numbing,
Pulsing,
Warm,
Cold,
Any sensation.
Allow yourself to slow down,
To soften.
Feel your body and your breath.
Feel this moment,
Allowing everything to be as it is.
Perhaps this very moment isn't as you had hoped or planned,
But it is enough.
It contains everything you need.
You are enough just as you are.
This moment is enough just as it is.
Let go of any resistance or desire for things to be different.
Inhale enoughness.
Exhale acceptance.
I will read a beautiful poem by Donna Faulds that perfectly captures the idea of coming home.
I breathe in all that is.
Awareness expanding to take everything in.
As if my heart beats the world into being.
From the unnamed vastness beneath the mind.
I breathe my way into wholeness and healing.
Inhalation.
Exhalation.
Each breath a yes and a letting go.
A journey and a coming home.
A journey and a coming home.
Sit in acceptance.
Allowing yourself to be fully present.
Taking everything in.
Embrace the fullness of this moment.
Noticing the subtle sensations and the richness of your body.
Inhalation.
Each breath a yes and a letting go.
A journey and a coming home.
Each mindful breath connects us with the present.
Invites us to accept and release.
And ultimately leads us back home.
To a place of inner peace and fulfillment.
Thank you for watching.
