Growing in awareness meditation.
The very first step of making a change is to first be aware.
Behind surface noise,
Behind the busyness of your mind,
Behind chaos,
Is an observer.
You are able to observe what you are feeling,
Thinking,
And experiencing without engaging or participating in it.
With practice,
You can become that observer.
We can observe and even learn to embrace or forgive where we are.
Begin this meditation by sitting up straight in your chair or on the floor.
Sitting up straight allows you to stay alert,
Awake,
And welcome in new energy.
Place your hands facing upward on your lap.
This means you are open to receiving.
Close your eyes.
In these meditations,
We will establish a cycle of breath.
This breath will keep you connected to the present and the meditation and ignite great change.
Although it seems insignificant to you,
Your breath connects you to this world.
Honor your breath by breathing in and breathing out.
Breathe in,
Breathe out.
Starting at the root of your body and working your way to the top of your head,
Slowly scan your body.
Begin with your feet.
Feel your feet.
Become aware of the space around them.
Feel the energy within them.
Working your way up your legs,
Feeling that same energy.
Your knees,
Your thighs.
Notice any tension or discomfort that you may be holding onto.
Breathe in,
Breathe out.
Moving up your waist and your stomach.
When a thought comes up,
Observe it.
Then simply release it and come back to your breath.
Breathing in and out.
Your chest,
Your shoulders,
Your hands.
Do not judge yourself or this process.
Try not to push anything away.
Just observe.
Up your neck,
Your throat,
The muscles in your face.
Breathing in and out,
Releasing any feelings you may be holding onto.
Rest your awareness finally on the top of your head,
Scanning back down your body,
Becoming aware.
