Welcome and thank you for being here today.
Today's meditation is a mindfulness style practice allowing us to open our awareness and our senses to what is present and simply allowing ourselves to be in the moment.
I'd like to share a little quote now before we move on that comes to mind.
If we are always rushing to the next moment what happens to the one that we're in?
Very powerful.
Okay before we begin allow yourselves to find a comfortable position whether you're lying on the floor or sitting in a chair or resting on a cushion,
The choice is up to you.
However keeping your spine straight and dignified is important without it being too rigid.
Placing your hands and your feet in gentle surrender and slowly softening your gaze and beginning to close your eyes.
Remembering you can always adjust your position at any time moving slowly and mindfully as you need to throughout this meditation.
Now that you're settled and comfortable it's time to bring your awareness to your wonderful breath.
Slowing and deepening your breath in through your nose all the way down into your belly.
Allowing your belly to expand out as you breathe in and fall back as you breathe out.
Just following your breath from the tip of your nose all the way down your throat,
Your ribcage,
Your lungs and your belly.
Perhaps noticing the gentle pause in between each breath,
In between your in-breath and your out-breath and then your out-breath and your in-breath.
It's just a little pause,
A moment of stillness.
Your breath connects you to the present moment and becomes your anchor point throughout your meditation.
You might notice your breath,
The coolness of your breath as you breathe in and it might be warmer as you breathe out.
There might be a point that you connect more to,
You might notice it more at the back of your throat,
The tip of your nose and your belly.
Allow that to be your anchor point throughout your meditation.
Even when you feel you're caught up in thoughts,
Perhaps just observing them like clouds in the sky,
Passing through.
Acknowledging and then just letting go without any attachment or judgment.
Simply allowing them to pass by and then returning to your breath.
You might like to take your next breath way down into your feet,
Allowing that new breath oxygen to fill your feet.
Perhaps thank them,
Taking a moment to thank them for all that they do.
As you take in each new breath,
Know that every breath is filling every cell in your body with new life.
Every exhalation takes out the old stagnant energy that you no longer need.
Perhaps bringing your awareness to your sense of sound and hearing.
Noticing the sounds within your room,
The sounds outside your room,
Whether it's cars or birds,
Dogs barking,
No voice.
Just becoming aware and allowing without any judgment or attachment.
Perhaps bringing your awareness to your sense of touch,
Noticing the way of your bottom against the seat.
Perhaps how your hands are resting in your lap,
Your feet against the floor,
The weight of your clothes against your skin.
Are they heavy or light?
Are the fabrics cool or warm?
Are there any breezes you can feel against your face?
Is the air in your room cool or warm?
Simply opening up your senses and your awareness to experience what's there for you.
You might like to bring your awareness to the top of your head.
And as we begin to scan your body,
Just becoming aware if there's any tension or pains or relaxation in your body.
Noticing your scalp,
Your forehead,
Your eyebrows,
Your nose,
Your cheeks,
And your jaw.
Perhaps pausing to see if your jaw is clenched tight or resting gently.
Simply observing without any judgment.
No labeling of wrong or right,
Good or bad,
Just allowing what is.
Bringing your awareness to the back of your neck.
Perhaps you might like to ask your body how it's feeling as you move through it.
Into your shoulders.
Noticing if they're tight,
If there's any tension or if they're sitting nice and relaxed.
Flowing your attention down your arms,
Your upper arms,
Elbows,
Your forearms and wrists,
Your hands and fingers.
How are they feeling?
Your collarbone,
Your chest,
To your belly,
Your back,
Your upper back,
Back of your thighs,
Your knees,
Your shins,
Your calves,
Your ankles,
Your heels,
The soles of your feet and the tops of your feet.
And each and every toe,
Maybe even the space between your toes.
Begin noticing your body as a whole and its entirety,
Sitting on the chair or lying in Bringing your focus back to your breath.
Noticing how it's found a natural slower rhythm,
A deeper rhythm,
A calmer rhythm.
And you might like to thank yourself now for taking some time just for you.
Just simply allow yourself to check in with yourself,
Connecting to the sense of peace and calm you feel now,
And breathing that feeling in your DNA,
Knowing that that feeling is accessible at any time,
And bringing your awareness back to your sense of touch,
Becoming aware again of your body,
Sitting on a chair or lying on the floor,
The weight of your body,
Whether it's against the chair or on the floor,
Perhaps the fabrics again against your skin,
Your sense of hearing,
Noticing the sounds that are around you.
On your next inhalation,
You might like to just wiggle your toes or fingers,
Going back into your body,
Into the room,
And then in your own time when you're ready,
Just gently opening your eyes.
Namaste,
Thank you for joining me today.
