Welcome to this mindfulness meditation.
My name is Lara.
I'll be your guide.
Begin to find a comfortable position.
Maybe lying on your back with the hands resting gently on your belly.
Or maybe in an upright seated position or in a cushion with the hands resting on your lap.
Whatever feels comfortable for you at this moment.
The gaze is soft.
Maybe the eyes are closed.
The spine is long and the shoulders are relaxed.
Take a few moments to become still.
Settling in.
Just relax and hear the natural rhythm of your breath.
Bring your attention to the third eye,
The area between your brows.
Allow any wrinkles to relax and become soft.
Become aware of the eyes.
Imagine what they have witnessed.
The blooming of spring.
The flight of a flock of geese.
Maybe the waves of the ocean on the shore.
Listen to any sounds.
Notice a sound that may be far away.
Notice any sounds that may be close to you.
Allow these sounds to come and go.
Feeling a slight smile.
The corners of the mouth.
Watching the lips and the tongue.
Parting the teeth.
Recognize any taste you may have in your mouth.
Maybe it's sweet or is it salty?
Perhaps bitter.
Take a swallow and relax the throat.
The neck is soft and relaxed.
Allow the nose to wrinkle and relax.
Inhale gently and appreciate any odor that may be lingering in the air.
Judging or labeling it,
Just noticing it and being aware.
Recognize the skin on your cheeks.
Gently puff them out with some air to allow them to relax.
Feel the warmth of the sun on your skin to your face on a summer's day.
The chest and the shoulders are relaxed with openness,
Making space for what is.
Become aware of the weight of the arms.
Imagine softening them from the inside out.
The muscles melt like an ice cube on a warm summer day with a wax of a candle with a flickering flame.
Feel your heart beating,
Warming the body,
Providing nutrients to feed every living cell.
The breath fill your belly with each rise and fall.
Notice the quality of the breath as it enters your nose.
Is it warm or cool,
Smooth or choppy?
Follow it down the nose to the chest,
To the abdomen.
Notice the pause at the top of the breath that leads to the exhale.
Allow it to flow with natural ease.
Become aware of the pelvic region,
Aware of the length and the weight of the legs down to the feet.
Feel the whole body simply relaxing in the moment,
The here and now.
There's no place to go,
Complete stillness.
In a world where there are no lists to be made or followed,
Only to be in this very moment.
Stay here with no worries.
Imagine your body is weightless and floating like a cloud in the sky.
This light lifts into the air like a feather on the edge of a gentle warm breeze.
Let the movement of the breath move you like the wind moves the clouds.
You are among the clouds and the birds.
Sensations are soft and comforting.
If you find yourself taken away with any thoughts,
Let them come and go without intention back to the sky in the soft,
Fluffy clouds.
Notice the shapes and the contour.
Notice the azure background and shadows amongst you.
Continue floating,
Allowing the breath to carry you.
Moving with kind,
Emotional awareness amongst the clouds,
Floating with your breath.
Begin to notice the sounds where you are in the sky.
The birds singing,
Children playing in the park below.
Your breath becomes heavier.
You begin to descend slowly like a leaf falling from a tree.
As you reach the earth below,
You nestle into a soft patch of grass.
Begin to feel the sensation of the earth and the weight of your body returning from its flight.
Begin to reconnect with the breath,
Become aware of the body.
Wiggling your fingers,
Your toes,
Maybe shifting the head from side to side.
Maybe beginning to roll onto one side,
Staying there or choosing to come up into a seated position with the eyes closed or finding a nice soft gaze.
This reawakening,
Beginning to become aware of your surroundings,
Sounds,
The smells.
Slowly allowing the eyes to flutter open,
Feeling the calm.
Thank you for sharing this mindful meditation with me.
Namaste.
