Cultivate Awareness

Take a moment out of your day to drop into awareness and deep presence. Self-awareness is our superpower for creating a deeper sense of self, purpose, passion, and worthiness. Shake off doubt and self criticism with this short meditation.

Transcript

Welcome to this meditation to help drop back into awareness, Cultivate awareness, So we can reconnect with ourselves and reconnect more intentionally with what's around us. People, Things, Experiences. And just remember that meditation is a practice and it's not intended to be perfect, It's just intended to be tried. And when your thoughts sneak away, Drift away because they do, You just have to return to the breath. Even if you have to do it 20 times through the meditation, Every time you return to your breath, Even if it's for a second, You meditate it and you won at meditation. So whenever you're ready, You just come into a really comfortable, Safe position and let your hands fall naturally in your lap. Maybe that's facing up on your knees. If you want to call in more energy, Maybe it's facing down, If you need to ground down and cut off energy, Or maybe just comfortably hanging loose in your lap. Actually before you close your eyes, Take a moment to breathe. Nice and deep. As you look around the space you're in. You really take note of wherever you're at right now. Visually with your eyes, What does this space look like? And without judgment, How does this space make you feel? Find a place to settle your eyes. Instead focus on what does this space sound like? It's not often that we're actually sitting in perfect silence. If you're inside, Sometimes you can hear the AC or the heat going, The laundry, The creaks in the floor, Birds, People outside the window, The sound of your own breath, The sound of your own breath, The sound of swallowing. Become really aware of those sounds. Meditation. It's not always about turning away from what's around us, But fully integrating with this moment, With the present moment, And everything that makes up this present moment. Slowly begin to close your eyes. Draw your attention to your breath. Taking a nice deep inhale. Signing it out. Again, A nice deep full inhale, Maybe the fullest of the day. Sign it out. Let yourself take some time to just be aware of your breath. It doesn't feel tight and shallow. Full and deep. Take more time on your inhale or your exhale. Do you find them to be quite even? Always take time to notice. And drip your awareness into your face, Into your jaw, Because so often we unconsciously hold tension in our jaws, Even right now I can feel it in my own jaw. Let it drop. Maybe even let your mouth fall open. Maybe give your jaw a little wiggle. Do you feel around before you let it move into a fully neutral state? And then bring your awareness to your eyes. Are you scrunching them? Are you squinting them even though your eyes are closed? And can you just invite them to soften and relax? Maybe as they soften and relax, You notice your forehead softens and relaxes with it. And then your cheeks soften and relax. Even your ears and the space around and behind your ears softens. As you become really aware of your face and how tenseness and tension in one part can affect the entire thing. But also how when you soften one part, You can begin to soften the entire thing. Take a moment to scan your body and feel for any sensations in your body right now. And then as you relax, You can feel your awareness along them. A shimmer almost, It's like the feeling you get in your legs when you're falling asleep and you get that sensation like you're falling, Literally falling out of the bed. And right before it, There's this shimmer in your legs. Maybe you feel that shimmer right now, The shimmer of your butt muscles fully releasing, Fully unclenching. Maybe you feel it in your hands and your shoulders and your arms. Just look for that sensation. See if you can lean into it, You can drop a layer into it, You can even start to feel a sensation within that sensation. And as you build awareness around the space, If you can stretch the sensation and intend it towards other places. Can you expand your awareness of your body, Can you expand that sensation within your body with it, So that maybe a tingle or a glimmer you are feeling in your legs, A tingle. Can you feel it in your belly or your chest or your arm until you're actually fully enveloped in the sensation. And you can even extend it an inch further right outside your skin. As you sit in the sensation and this feeling and this awareness of your body, Come back to the room, The sounds of the room, The space you're in. And if you're deeply aware of the present moment, If your mind has wandered, That's okay. Come back to your breath, Back to your body, Back to this room, Back to this moment of full encompassing awareness of your body, The space within your body, The space around your body and your body within this space. All coming together to create the present moment and your present experience. And you can sit here as long as you want, Continuing to listen and feel. But when you're ready, You can open your eyes and return back into the visual space. Take a moment to just breathe and be here before you move on with the rest of your day.