Gently closing your eyes or leaving them slightly open.
Relaxing into this moment.
Taking this time to just shut the outside world off and draw your awareness within.
Gently connecting with the rhythm of your breath.
Allowing your breath to be as is without having to control your breathing,
Simply allowing it,
Yielding into it.
This is an invitation to start to notice your breath.
The rising and the falling,
The expansion,
The contraction,
The gently and naturally happens as you breathe.
Noticing breath all the way to the top and noticing breath all the way to the bottom of your breathing.
Just gentle awareness.
Remember that as you journey through this meditation,
Your mind may drift away and that is perfectly ok.
Just simply come back to your breath,
Come back to what we are doing,
Dropping any judgement or any labels to yourself.
Imagine too the pause in your breath when you inhale before you exhale and when you exhale before you inhale.
And throughout this meditation allow your breath to be an anchor to the present moment.
Remembering that your breath is always a space of safety that you can come back to.
Now gently bringing your awareness to your left foot,
Just noticing your left foot,
Any sensation.
It could be tingling,
It could be cold or heat or any sensation in your left foot.
It could be even nothing.
Relaxing your left foot and start to move upward into your ankle.
Noticing your left ankle.
Noticing any tension,
Any contraction,
Any sensation and then softening.
And as we travel through the body parts,
Springing this awareness of sensations and feelings or lack of them.
And being mindful of what arises in your mind and emotion as well as you become aware of this body part.
Bringing your awareness gently up to your left leg.
Noticing both your breath and to your left leg.
Swimming and yielding to any sensation or lack of sensation.
Just gently witnessing your body.
As you notice your left knee,
Softening.
Gently falling into this moment with the awareness of your breath and the softening of your left knee,
Aware of any emotion,
Any thought,
Any input or even any lack of it.
As you gently move awareness up to your left thigh.
And as you notice the sensations,
Thoughts and emotions related to this area,
Notice them and then let them go,
Coming back to your breathing and to your left thigh.
Moving your awareness up to your left hip.
And then again notice again sensations and feelings and thoughts.
Notice if there is any tension.
If you are holding up,
Soften and relax your hip.
And gently move awareness into your right foot.
Notice the temperature,
Any tingling,
Any swelling,
You may even notice any pain if any.
Any contraction,
Gently soften your foot and move your awareness up to your right ankle.
You just notice how it feels,
How it is without making any judgment.
Just gentle awareness of your right ankle as you move up to your right leg.
Let any emotion or thought arise,
Just observe the emotion or the thought and then come back to your breath and this body part.
Softening and relaxing.
Moving up to your right knee.
Just noticing your right knee.
Witnessing breath in your right knee and softening your right knee.
As you move up to your right thigh,
You may notice any contraction of the muscles,
You may notice any temperature around or inside your right thigh.
Gentle observation,
Softening your right thigh.
Notice you gently move awareness up to your right hip.
And with your breath and right hip noticing contractions,
Tensions,
Sensations and any emotion or any thought that may arise.
Softening your right hip.
Allowing for the awareness of both left and right legs from the feet to the knees to the thighs to the hip.
And softening,
Relaxing your legs.
Noticing your hips as you start to move awareness up.
Noticing whatever is present.
Noticing if that is the absence of sensation.
Noticing the lower area of your abs down to your pelvis.
Always coming back to your breath.
Noticing the changes of your breath.
And just focus on this area,
Bringing awareness to your stomach,
To your abdominal area.
Notice the left of your abs and soften.
Release the right of your abs and soften.
And allow all of your abs to soften.
Notice the sensations,
The emotions,
The thoughts,
If any.
Notice your lower back.
And just observe the feelings in your lower back as you soften.
And allow your lower back to relax.
And gently move up to your middle back.
Just bringing awareness,
Gentle awareness into this area.
What are the sensations in your middle back?
Just observe gently,
Without having to make anything of it.
And relax your middle back and soften your middle back.
Bringing awareness into your upper stomach,
The soft part of your stomach.
Relax this area as you notice the sensations.
And as you relax this area,
Relax it even more soft than your stomach.
Just notice the contractions,
The expansion of your stomach and the ups and downs of your breath.
And just keep awareness on this area.
Gently moving up through your lungs,
First your lower lungs.
Just notice the sensations.
Any emotion or any thought that may arise from just being aware.
And whatever arises,
Come back to the lungs,
Lower lungs and relax this area,
Soften this area.
Double lungs,
Noticing the expansion of your ribs as you breathe in contraction as you breathe out.
And the upper lungs,
Just keeping your awareness on your breath and the upper lungs.
Bringing awareness to the back,
To the spine,
Your upper back,
How it feels,
What are the sensations around your upper back.
And then soften and relax your upper back.
Relax your left shoulder.
Is there any tension?
Is there any sensation?
And soften your left shoulder,
Your elbow,
Your arm,
Your wrist.
And in your left hand,
Softening,
Noticing,
Your whole left arm.
Gently moving awareness to your right shoulder,
Softening your right shoulder,
Moving awareness to your right elbow,
Noticing,
Your right wrist,
Your right arm,
Your right hand.
Let them go with relaxation and softening,
Your whole right arm,
Your awareness into your throat and your neck.
Softening your throat and your neck,
Noticing and observing sensations,
Emotions and thoughts.
Notice your mouth,
Your tongue,
Relaxing your mouth and your tongue,
Noticing your nose,
Your cheeks,
Your sinuses,
Your left ear,
Your right ear.
And notice your eyes and any sensation around your eyes and allow your eyes to relax and soften.
Notice your forehead and your whole scalp.
And soften your forehead and your scalp.
Notice your brain.
Gently notice your heart and your heartbeat.
Just gentle observation.
Notice your breath and your heartbeat.
Just allow for this minute to let go,
To observe your whole body and your breath.
Just hold your entire body in your awareness and notice whatever sensations still arise.
Still call out to you.
Whatever there is pain,
Practice breathing into this area,
Bringing compassion and softness.
Just holding them in your compassionate awareness.
And come back to your heartbeat and your breath,
Center of your chest.
And start to relax your awareness only into your breathing.
Taking a few breaths,
Deep breaths in and fully out.
And as you feel you're ready,
You become aware of this present moment and you open your eyes when you're ready.
Ah you
