Welcome to this open focus meditation.
We'll use breath,
Awareness and imagination to tune in to the space within us and around us as a form of meditation,
Relaxation and awareness.
Let's start by sitting tall in a chair.
You want a straight line from the base of your spine to the crown of your head.
A sense of feeling upright without straining.
Feet are planted flat on the ground.
Imagine yourself grounding into the earth through your feet.
Bring your attention to your breath.
Can you become aware of the breath coming in through your right nostril as you inhale and out through your left nostril as you exhale?
Noticing the breath coming in and the breath going out.
Can you notice the space inside your nostrils as the breath comes in and as the breath goes out?
And now can you imagine relaxing into this experience without straining,
Without effort,
Just moving your attention around gently with every prompt?
Can you now imagine the space inside your right thumb?
And now can you imagine the space inside your right forefinger?
And now can you move your attention to the space inside your right middle finger?
Can you now bring your attention to the space inside your right ring finger?
And now can you bring your attention to the space inside your right pinky finger?
And now can you imagine the space inside your whole right hand?
And now can you bring your attention to the space inside your left thumb?
And now can you bring your attention to the space inside your left forefinger?
And now can you imagine the space inside your left middle finger?
Can you draw your attention to the space inside your left ring finger?
And now can you move your attention to the space inside your left pinky finger?
And now can you become aware of the space inside your whole left hand behind your palm throughout every finger?
And now can you imagine the space inside your left forearm right up to your elbow?
Can you now imagine the space inside the entirety of your left arm from your fingertips all the way up to your shoulder?
And now can you draw your attention to your right arm and the space from your fingertips all the way up to your right elbow?
And now can you imagine the space inside your entire right arm from fingertips all the way up through the elbow to the shoulder?
And now can you imagine the space from the front of your chest through to the back of your upper back?
Can you now imagine the space from the waist inside your body all the way up to the base of your neck?
And now can you expand that space to include all of your arms?
And now can you imagine the space from your fingertips up to the top of your throat down to the base of your spine where your body meets the chair?
And now can you bring your attention into the space inside your throat and neck?
And now can you imagine the space between your two ears?
And now can you hold in your attention the space behind your eyes?
And now can you imagine the space inside your entire head from the top of the head all the way down into your jaw?
And now can you bring into your awareness the space from the top of your head to the base of your spine?
The entire space from the base through the neck through the arms and through the whole trunk of the body.
Can you hold all of that space in your attention?
And now can you let that space draw down into the top of your legs down into your knees?
So now you're imagining the space from your knees all the way up into the crown of your head.
And now can you bring into your imagination the space from the bottom of your feet up to your knees?
And now in your imagination,
Can you hold the space inside your entire body?
And you imagine the space from the top of your head to the bottom of your feet.
And now can you imagine the space around you as well as the space within you out from your body into the place where you're sitting?
Can you imagine the space from your body where you're sitting out a whole foot away from your body all around you?
And now can you move that space outward so that you can bring to your imagination all of the space within your body and all of the space outside of your body for 10 feet perhaps to the edges of the room that you're sitting in?
Can you imagine the inside of your body and the inside of the room has one continuous space?
And now can you bring your attention back to your breath?
Can you notice the space inside your nostrils as you breathe in and out?
Can you notice the space inside your hands and the space just outside your palms wherever they're resting?
And now can you imagine your breath expanding the space inside you as you breathe in and contracting as you breathe out?
And now become aware of how your physical body feels in the space.
When you're ready,
You might want to move your fingers,
Your toes,
And allow yourself to just notice how you feel.
Thank you for joining me in this meditation.
