Hi friends,
Welcome to today's meditation,
Which is designed for you to do while lying down.
So take a few moments to get comfortable,
Whether you are on the floor,
On the couch,
Or in bed.
Let's get started.
All right,
As we get settled here into position,
Start to notice the surface beneath you.
Broadly scanning the body and noticing the touch points where it touches the ground,
Couch,
Or the bed.
The feeling of the weight of your body pressing against the earth,
The earth pressing up equally against you.
And throughout today's practice,
When you catch your mind wandering off,
As it often does,
Use this grounded feeling as your anchor.
You can always return to the feeling of the earth holding you.
Melt your shoulders away from the ears and place your hands by your sides or somewhere on your body.
Unknit the eyebrows from each other,
Soften the face,
And close the eyes.
Scanning through the body to see what's here today.
Are there areas where you feel tension or others where you feel loose?
And perhaps there are others still where you feel nothing at all.
Noticing how the breath is without jumping right in to change it at all.
Perhaps just observing how it feels moving in and out of the body.
You may feel the rise and fall of the chest or the expansion of the belly.
It may be shallow or deep,
Ragged or smooth.
In any way it is,
It's just fine.
Letting it flow,
Letting the sensations organically arise and bring themselves to your attention.
Noticing the sensation of your head resting against the pillow or the ground.
Feel the weight of your scalp,
Forehead,
Eyes,
Cheeks,
And jaw releasing tension and letting go.
Feeling now your shoulders,
Arms,
And hands.
Feel them becoming heavy and relaxed.
Allow your fingers to soften and your hands to open.
And check in with your chest and your belly.
Feel them rising and falling with each breath,
Sending any tightness or constriction,
Your love and your care,
Trusting that any tightness will dissolve over time.
Check in now with the lower half of your body,
Your lower back,
Hips,
And pelvis.
Feel them sinking into the ground.
Feeling your legs and feet becoming heavy and relaxed,
Allowing your toes to soften and your heels to sink into the ground.
You may find that some of the traditional images of meditation make it seem like there are a lot of rules and that meditation has to look a certain way.
But in reality,
Meditation is for everyone,
Whether you can sit for an hour in a full lotus,
Or if you have an injury or another physical limitation,
That makes lying down a more comfortable position for your practice.
The important thing is to make it work for you,
And however you do that is valid.
And actually,
Letting go of ideas of what meditation should be will help you be more open to what it could be.
And as we come to the end of today's meditation,
Let go of any effort and just be.
Allow yourself to be quiet and still and present.
Thank you so much for meditating with me today.
Don't forget to let me know what you thought of today's practice in the comments,
And I look forward to seeing you again next time.
