For this meditation you can do it anywhere,
Anytime,
No matter who you are.
First,
Begin to focus on your fingertips.
Bring your attention to your thumbs.
Focusing only on the thumbs.
If your mind wanders to thinking about something else,
Return it to the thumbs.
Now focus on your pointer fingers.
Can you use your sense of touch in the pointer fingers?
Bringing your awareness now to the middle fingers.
If your mind wanders,
It's okay.
Meditation is returning to your point of focus.
Now bring your attention to the ring fingers.
Focusing on the ring fingers.
And now the pinkies.
Bring all of your awareness to the little fingers.
If your mind wanders,
Guide it back to focusing on the hands.
The entire hands now.
Notice what you can feel in your surroundings.
The textures of the things nearby.
Now can you focus on only the palms of your hands.
And specifically the right palm of your hand.
Focus only on the right palm of your hand.
Guiding your attention whenever it strays away to the left palm now.
All of your awareness in the left palm of your hands.
Bring your awareness to your entire hands again.
Including the wrists.
Gathering awareness around the forearms.
Paying attention to your elbows.
Noticing your upper arms too.
Tune in to the fact that both of your arms are relaxed.
Your hands are able to perform any task you see fit.
Notice your shoulders now and see if you can ask them to just drop down a little bit more.
Opening the chest.
Your shoulders are floating in a nice relaxed position.
You can do this at any time.
Let your head become evenly balanced atop the spine.
Focusing on the very crown of your head now.
The top of the head.
Imagine that there is a gentle and relaxing pull from the very top of your head.
An imaginary pulling sensation that is allowing the neck to lengthen.
The spine is decompressing.
Your posture is that of confidence.
You are holding yourself with honour.
Shoulders are relaxed.
Your heart centre is open.
You are able to receive love through this heart centre and give love just the same.
Express a deep gratitude for yourself.
All of the people that you have loved and cared for in your life.
A gratitude for all the things you have overcome and learned from.
Bring the palms of your hands to the centre of your chest.
Cradling your heart with a warm embrace.
Feel the love you have for yourself.
Meditate on the heart centre.
Feel your chest expanding and contracting with the air you breathe.
Take a deep breath in now.
Filling your body with fresh oxygen.
And when you breathe out,
Let your hands rest back in your lap.
Notice the beauty of this moment.
The stillness.
Resting in a state of peace and serenity.
Becoming gently aware of your surroundings.
Take a look around.
Noticing the colours,
Shapes and textures around you.
Returning from this meditation with a sense of clarity.
Namaste.
