Let's start by finding a comfortable sitting position on a chair,
On the sofa or on the floor,
Keeping your spine straight without tension.
Imagine a string pulling you from the top of your head up towards the sky and feel yourself tall,
Strong and rooted.
Roll one time your shoulders up,
Back and down to create a space on your chest.
Now relax your shoulders,
Relax your neck,
Your toe and your tongue.
Relax your eyes and your eyebrows,
Relax your fingers,
Your hips and your knees.
Have a look at where you are right now,
Don't move your head,
Just take in what your eyes can see in front of you.
Now I invite you to take a full deep breath in through your nose,
To your belly,
Ribcage and chest.
Close your eyes and long sigh out.
Open your eyes and keep on breathing naturally,
Taking what your eyes can see in front of you.
And next time that I ask you to sigh out and close your eyes,
You are going to relax your whole body.
Take a deep breath in through your belly,
Ribcage and chest,
Close your eyes and long sigh out.
Open your eyes and come back to normal breathing.
Take in what your eyes can see in front of you.
Next time that you close your eyes you are going to go deeper and deeper into relaxation.
Take a full slow breath in through your belly,
Ribcage and chest,
Close your eyes and long sigh out.
Keep your eyes closed and allow your breath to come back to its natural breathing,
Whatever natural for you is.
And as you relax I would like you to bring your awareness now to your breath.
Notice how the air is moving through you.
As you inhale,
Feel the air slowly and softly entering your nostrils,
Going down your throat,
Entering your lungs,
Expanding your belly and your lower ribs,
Filling up your whole body with new oxygen,
Filling up your whole body with life and with every exhale,
Feel your belly and your lower ribs slowly contracting,
Sinking in,
Going back to its natural state,
Expelling slowly without forcing the whole air out from your lungs,
Through your throat,
Through your nostrils and out of your body.
Notice how your breath touches you from the inside,
Like waves touching the shore,
Coming and going,
Gently,
Softly,
Without pulses.
And with every exhale allow your body and your mind to go deeper and deeper into relaxation.
I invite you now to bring your focus to your body.
Notice the surface or the clothes that are touching your skin.
Feel where your body is being touched,
Being held and take it as an invitation to move your awareness now into your physical body.
Start scanning your body,
Filling up every single part of your body with awareness and notice where your body stores tension.
And without trying to change anything,
Notice if there is something inside of you that is asking for attention.
It can be a physical sensation,
An emotion or perhaps a thought,
Just located in your body.
Here in your body is it that you feel it and feel what it is like.
Try not to judge it,
Just feel it,
Identify it.
It might be a tingling sensation or perhaps a sort of pain,
A pressure.
Does it feel warm,
Hot or perhaps cold?
Does it have a specific colour?
As you connect with the sensation,
Send your breath there.
Notice how your breath gently touches it as a way of saying welcome.
I see you.
I feel you.
I hear you.
And keep on breathing there.
And now say thank you and let go.
Return your attention to your breath,
Following the rhythm of your breath and notice if there is another sensation,
Emotion or perhaps a thought attracting all your attention.
Localize it in your body.
Name it.
And send your breath there as a way of saying welcome.
I see you.
I feel you.
I hear you.
Keep gently breathing there.
And see your breath as a touch of love that gently caresses that sensation,
Emotion or thought.
Stay out of stories that you might have around that.
Just feel it.
Breathing in and breathing out.
And now say thank you and let go.
Return to your breath.
And now allow yourself to return to the whole of your body,
The whole of your being.
Noticing what else is there.
And knowing that all of it is you.
Knowing that there is no need of pushing away anything that you are experiencing.
All of it is you.
Bring your right hand now to your heart and take a slow and deep breath in through the nose and a long and a slow breath out through the mouth.
Now while you are breathing I invite you to say to yourself I love myself.
I am enough.
I am whole.
I love myself.
I am enough.
I am whole.
And say it as many times as you need.
Smile where you are saying these things to you.
Now take a deep long inhale and as you exhale visualize that all the tension starts leaving your body,
Whatever that your body carries and doesn't serve you is leaving now your body.
As you breathe in visualize your heart glowing and as you breathe out you smile.
Breathe in your heart close,
Breathe out smile.
When you feel ready you can open your eyes.
And now you can keep on with your life feeling all charged up with good vibes knowing that every time you need to hold space for yourself and come back home to yourself you can always go back and listen to this meditation and more importantly listening to your body,
Your inner voice of wisdom.
Om Shanti Shanti Shanti
