Welcome to your guided meditation practice.
Get comfortable in a seated position of your choice.
Go ahead,
Gently close your eyes or soften your gaze.
Start by taking few deep,
Slow breaths to establish yourself in this present moment.
Slowly align your attention with the natural flow of your breath.
Allow yourself to settle right here in your body,
Using your breath as an anchor.
Notice where you feel your breath most vividly.
Maybe you feel the rise and fall of your chest or belly.
You may feel your breath at the rim of your nostrils or just inside your nose,
Or flowing through your whole body.
Wherever you feel it,
Rest your attention there.
Let your awareness move with your breath.
Notice different sensations in the area where you feel your breath.
Starting at the crown of our head,
We'll move our attention slowly downward,
Consciously relaxing and softening each part of the body.
Begin by bringing your attention to the crown of your head.
Notice any sensations there,
Itching,
Tingling,
Any sensation.
Allow your scalp to relax and soften.
Move your attention to your forehead.
Allow your eyes to soften.
Relax your cheeks,
Your face,
And clench your jaw.
Let go of any tension.
Let go of any tension.
Bring your attention to your shoulders and notice different sensations there.
Relax your shoulders away from your ears,
Broadening across the chest and releasing any tightness or tension.
Let your arms feel heavy and relaxed,
Allowing your fingers to soften.
Feel your hands resting on your body.
And pause here to feel your hands pulsing,
Vibrating,
Tingling.
Feel your hands from inside out.
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.
Soften and relax.
Shift your attention to your hips and pelvis.
Feel your lower body supported by earth.
And allow these areas to relax.
Let your legs feel heavy and relaxed,
Allowing your feet to soften.
Notice sensations in your feet.
Notice sensations in your feet.
Tingling,
Numbness,
Warm,
Cold,
Any sensation.
Feel your body as one.
Your body is a field of sensations.
Feel the aliveness in your body in this moment.
Observe the texture of sensations that arise within you.
Pleasant,
Unpleasant or neutral.
Gross or subtle.
Intense or soft.
They are all impermanent.
You don't need to react to unpleasant sensations or get attached to pleasant sensations.
John Kabat-Zinn says,
Give yourself permission to allow this moment to be exactly as it is.
And allow yourself to be exactly as you are.
So I am giving you a moment to feel and be with your body,
While enjoying the natural flow of your breath and noticing sensations arising in your body with kind,
Gentle and non-torturemental awareness.
Feeling your body from inside out.
Take a deep breath in.
And slow breath out.
Over the day,
Allow your whole body,
Your whole being to simply be and rest.
