Welcome to this 20-minute patience and presence meditation.
Throughout this meditation there will be many moments of silence.
This is to give you a chance to connect with your present moment.
I'm gonna take you on a journey to the here and now.
Begin by finding a comfortable seated position.
You can lie down,
Keeping your spine long,
Your body relaxed,
And scanning your body from the top of your head down to your feet.
Slowly releasing any tension and bringing the awareness to your breath.
Noticing how it feels as you take a deep breath in through your nose.
Now it feels to exhale out through your nose,
Bringing your awareness to your nostrils.
Notice the different sensations as you breathe.
As you inhale you may feel a cool wind air moving in through your nose.
And as you exhale you may feel warm air rushing out through your nose.
Notice how your body is feeling right now.
Feeling the ground underneath you.
Feeling the ground supporting the weight of your body.
Notice if there are any adjustments you need to make in your posture in order to sit up more comfortably,
In order to feel more aligned in your spine,
In your neck,
Your shoulders,
And your hips.
Now bring your awareness to the tips of your fingers and go through the fingers one by one on each hand,
Starting with your thumbs,
Then your pointer finger,
Your middle fingers,
Your ring fingers,
And your pinky fingers.
Feel the tips of all ten fingers.
Notice any subtle vibrations,
Heat,
And see if you can feel that heat and vibration moving into your palms.
And it's okay if you don't feel it,
We're just noticing,
Becoming aware.
It's perfectly to feel whatever you feel or feel nothing at all,
Just become aware of the spaces.
And if you are feeling some sort of vibration or heat in your fingertips and your palms,
Feeling that energy grow,
Almost as if you have a ball of energetic fire that you are holding in your hands.
It doesn't burn,
It just warms the space.
And feel that energy growing,
Getting bigger.
If you like,
You can keep your hands where they are,
Holding on to this feeling,
Or you can bring your hands to your heart on your chest,
Offering that warmth and energy to your heart,
Bringing your awareness now to the sound,
Listening for the heartbeat.
If you have your hands on your chest,
On your heart,
You may be able to feel and hear your heartbeat.
Notice anywhere else in your body where you may feel the rhythm,
Movement.
Taking a moment to reconnect with the awareness of your breath.
Notice how the breath dances with the beat of the heart.
Two movements,
One body.
And notice how one affects the other.
If you'd like to breathe a little slower,
Deepen your inhale,
Take it down into the base of your lungs,
Filling your lungs forward,
Back,
And out to the sides.
Very slowly,
Very relaxed,
Releasing the exhale out through your nose.
If you want to bring your heart rate down,
Want to activate the parasympathetic nervous system,
Which brings calm over us,
Take a slower exhale then your inhale.
Deep inhale,
Slower exhale.
And as you feel your breath deepening,
Slowing down,
Notice the heart rate following,
Beating a little slower.
Bring your awareness to anything outside of your body.
Listen for any sounds that surround you.
Maybe a bird outside,
A car passing by.
See if you can tune in to the very subtle frequencies,
Almost like a high-pitched ringing.
Bring your awareness to anything you can smell.
Maybe a recently cooked meal,
A flower you've got nearby.
Maybe just the smell of fresh air,
A clean space.
Bring your awareness back to your body,
Feeling your hands,
Feeling your feet,
Your toes.
Feel free to move them around just a little bit,
Small subtle movements.
Bring your awareness back to your body and very slowly begin to open your eyes.
This is your present moment.
You are here in this space right now.
Take a moment to ground your vision,
Looking around you and choosing five things to name.
Name five things you can see.
Feel your body here,
Grounded in this place.
Feel your breath flowing through your body,
Right here,
Right now.
Hear the sounds of this moment and ground your eyes in this space.
And as we close,
We'll end this meditation by choosing one thing,
One reason to be grateful for the fact that you are right here,
Right now.
