Welcome to this guided meditation that is going to guide you and support you in simply being present in this moment.
And for that reason,
There will be no background music.
I invite you to silence your space,
To turn off your phone,
And to remove any distractions so that you can simply be here in the now and be present.
So if you need to take a moment to pause this recording to ensure that you can be 100% present,
Please do so.
For this meditation,
It's recommended that you find a comfortable spot to sit down.
However,
If you can maintain presence while lying down and not accidentally drift off to sleep,
Then you are welcome to lie down as well.
Find a comfortable spot with your body,
Close your eyes,
Take a deep breath in through your nose,
And open mouth exhale,
Let it go with a sigh.
We'll do that two more times.
Take a deep breath in through your nose,
Noticing the air as it travels up through the nostrils,
And open mouth exhale,
Let it go,
Noticing the warm rush of air out of your mouth as you exhale.
And one more time,
A slow,
Deep,
Cool breath in through your nose as you inhale,
Noticing the feeling,
The sensation of the breath as it travels in.
Feel the expansion of your belly,
Holding the breath,
Maybe even the lifting of your chest and shoulders as you hold the breath,
And then open mouth exhale,
Feel the rush of that warm breath leaving your body.
And now a rhythmic breathing in and out of your nose,
Doing nothing to force your breath,
Just allow it to move in whatever rhythm it wants to.
Pick one part of the journey of breathing to focus upon.
Perhaps it's the rise and the fall of your belly,
Perhaps it's the lift and the lowering of your shoulders,
Or maybe it's the nostrils where you notice the breath moving into your body and out of your body,
Or perhaps there's somewhere else that you'd like to place your focus that is part of the journey of inhalation and exhalation.
Concentrate your focus there.
And now I'd like you to bring your awareness,
Your focus,
To the tip of your nose.
See if you can feel the tip of your nose with your mind,
Sensing where it is energetically in space.
And now shift your awareness slightly to the left nostril.
Can you feel the movement of breath in through the left nostril and out through the left nostril?
Shift your awareness to the right nostril.
Can you feel your breath moving in the right nostril and out the right nostril?
And now focus on both of the nostrils at the same time,
Feeling the breath move in through both and out through both.
And now can you see a difference?
Can you feel the difference between left and right nostril?
Is the breath traveling in through the left,
Through the right,
Or through both nostrils?
Can you feel a difference in temperature between the inhalation and the exhalation?
Do you feel any sensations on your nose?
Do you feel any sensations on your upper lip?
Just allow yourself to stay present to that small area on your face,
Your nose,
Your nostrils,
Your upper lip.
Now you're going to bring your awareness to the very top of your head,
Your crown chakra.
Do you notice any sensations,
Any feelings?
Allow your awareness to gently,
Slowly travel the back of your head,
Your scalp,
Taking your time to explore,
To be present to sensations without judging them,
Without labeling them.
Just be aware and a present of what's going on.
Bring your awareness to one of your ears.
What can you feel?
What do you sense?
Bring your awareness to your other ear.
What do you feel?
What do you sense?
Now bringing your awareness to your forehead,
Slowly traveling your forehead with your awareness.
What do you sense?
What do you feel?
Bring your awareness down to one of your eyebrows,
One of your eyes,
One of your eye sockets,
Noticing how it feels,
Being aware of any sensation,
And then shift your awareness to the other eyebrow,
The other eyelid,
The other eye socket,
Just exploring and feeling.
Travel down to your cheek.
Do you feel any sensation?
Bring your awareness to the other cheek.
Do you feel any sensation?
Slowly pass over the chin,
Pausing to be present,
To feel.
Now bring your awareness to your neck.
What do you feel on or in your neck?
Bring your awareness to your right shoulder.
Take your time to explore the space between your right shoulder and your right elbow.
What sensations do you notice?
And now take your time to explore the space between your right elbow and your right wrist.
What can you feel?
What do you notice?
Bring your awareness down into your right hand,
Exploring the top of the hand,
The palm of your hand,
The fingers,
The fingertips,
Fingernails.
Take your time,
See what you can feel.
Gently move your awareness to your left shoulder.
Take your time to explore the space between your left shoulder and your left elbow.
What sensations do you feel?
Without judgment,
Without a story,
Just acknowledgement and acceptance of what is.
And now shift your awareness to the space between your left elbow and your left wrist.
What do you notice?
What do you feel?
Now move your awareness to your left hand,
The top of the hand,
The palm of the hand,
The fingers,
The fingertips.
Can you feel sensations?
Gently explore what you feel in the left hand.
Bring your awareness to your chest.
Explore any sensations that you're feeling on or in your chest.
Perhaps it's the feeling of clothes on your body.
Perhaps you can feel your heart beating in your chest.
Travel your awareness down the front side of your body towards your belly.
What sensations do you feel as you explore the region of your abdomen?
Travel lower towards your genitals.
What do you feel in that area of your body?
Any sensations,
Flow of energy?
And now bring your awareness to the backside of your body,
Your buttocks.
Exploring the left and the right butt cheek.
What do you feel?
Are there any sensations present?
Without judgment,
Just observing what is present.
Bring your awareness up a little bit higher to your hips,
Taking your time to explore both of your hips.
Any sensations,
Feelings?
Again,
Without judgment or labels,
Just observation,
Acceptance,
Allowance of what is.
Bring your awareness up your spine,
The space between your hips and the lower part of your shoulder blades.
Explore that entire region for sensation.
Continue to travel your awareness up your back,
Exploring the shoulder blades,
The top of your shoulders,
Noticing subtle sensations or perhaps strong sensations.
Both are fine.
Do not assign a label to either,
A preference to either.
Simply acknowledge and accept whatever you are experiencing in your body.
Explore the back of your neck.
What do you feel?
What do you sense?
Now bring your awareness down to the right thigh.
You're going to explore the area between your right hip and your right knee,
Placing no judgment on any type of sensation or feeling,
No preference,
Just acceptance of what is.
Bring your awareness to your right knee.
Explore your right knee.
Bring your awareness down and explore the space between your right knee and your right ankle,
The shin,
Calf,
Just noticing what's happening in that area of your body without judgment,
Without preference,
Simply observation and acceptance.
Bring your awareness to your right foot,
Top of the foot,
Toes,
The toenails,
The bottom of the foot,
The ball,
The arch,
The heel.
Take your time to explore the right foot.
Now bring your awareness to your left hip.
Explore the space between your left hip and your left knee,
Noticing sensations.
Maybe they're subtle,
Maybe they're strong.
Observe them without judgment,
Accepting what is.
Bring your awareness to your left knee.
Notice any sensations in your left knee.
Travel your awareness in the space between your left knee and your left ankle,
Exploring the shin and the calf.
And now take your time to explore any sensations in your left foot,
Traveling the top of the foot,
The toes,
The space between your toes,
The tips of your toes,
The bottoms of your feet.
And now bring your awareness back to the top of your head and you will practice scanning through your body on your own,
Going from head to toe,
Exploring every nook and cranny,
Every sensation without judgment,
Just simply being aware of how your body is feeling,
Different sensations or feelings.
You'll travel from head to toe and then back up from your toes to the top of your head as many times as you desire and I'll let you know when it's time to come back.
And now I'm just going to bring your awareness back to your nose,
Noticing your inhalation and your exhalation.
Take a deep breath in through your nose,
Hold the breath at the top,
Feel your belly filled with air,
Your chest,
Your shoulders lifted,
And then open mouth exhale,
Let it go with a sigh.
And do that just one more time.
Take a nice slow deep inhalation in through your nose,
Noticing the breath traveling in to your body,
Down into your belly.
When you can take in no more air,
Hold your breath at the top,
Noticing how it feels to be filled with oxygen and then taking your time,
Open mouth exhale,
Let it go with a sigh.
Gently open your eyes,
Come back into the room,
Stay here in this space as long as it feels right for you.
When you're ready to move,
Do so with intention.
It was my honor and my pleasure to be present with you today.
