Welcome to this meditation.
Closing the eyes.
Feeling the weight of your body resting on the surface beneath you.
Allowing your body to feel truly heavy.
Really sink into the surface beneath you,
Knowing that it is a strong and steady surface and you no longer need to be holding anything.
Moving awareness to the crown of the head.
Inviting softening to any tension,
Any discomfort,
To the areas on the head,
The face,
The shoulders.
Moving your awareness to the forehead.
Softening.
Inviting rest to the temples,
The eyes,
Behind the eyes.
The muscles and tendons,
Skin,
Around the cheekbones.
The ears.
The jaw.
Welcoming any softening.
There's no need for holding or grasping or clenching.
Checking in with your whole body and reminding your body that we can feel heavy.
We can sink deeply into the surface beneath.
Moving your awareness back to the jaw.
Inviting softening.
Any releasing.
Moving your awareness inside the mouth,
The inside of the cheeks,
The top of the mouth,
The floor of the mouth,
The teeth,
The gums,
And allowing the tongue to feel heavy and rest wherever it is.
No need to shift,
No need to change whatever position the tongue is in.
Just allowing that to rest from the root of the tongue to the tip of the tongue.
Softening.
Floating your awareness to your neck,
Your throat,
The shoulders.
Allowing and welcoming gravity to pull you down.
There's no need for holding or clenching.
Welcoming any releasing of tension.
Now moving your awareness to the space between the eyebrows.
And whilst you're holding your awareness there,
Also notice that you are breathing.
Take a few deep breaths here.
On the next inhale,
Breathing in through the space between your eyebrows.
And on the exhale,
Breathing out through the space between your eyebrows.
Continue breathing at your own pace.
Visualizing or feeling as if you are breathing in and out of the space between your eyebrows.
On the next exhale,
Breathing out through the space between your eyebrows to the base of your nostrils.
And on the inhale,
Breathing from the base of your nostrils up to the space between your eyebrows.
Creating this triangular shape,
With the apex being the space between your eyebrows.
Breathing out through the space between your eyebrows to the base of the nostrils on both sides.
And from the base of the nostrils breathing in all the way to the space between the eyebrows.
Continue breathing in this way.
On your next exhale,
Exhaling from the space between the eyebrows all the way down the length of your arms to your fingertips.
And breathing in through the fingertips and floating your awareness and your breath all the way up and through the space between the eyebrows.
Continue breathing in this way for a few rounds.
Inhaling through the fingertips exhaling out of the space between the eyebrows.
Continuing with this triangular shape.
On the next exhale,
Breathing out from the space between the eyebrows all the way to the tips of the toes.
And breathing in through the toe tips all the way up your body and into the space between the eyebrows.
Continue breathing in this way.
Breathing out through the space between the eyebrows.
Floating your awareness down to the tips of the toes.
Breathing in through the tips of the toes and floating your awareness with the pace of the breath all the way back up to the space between the eyebrows.
Releasing the focus completely.
Surrendering to this space.
Resting in this space.
Being witness to whatever arises.
Welcoming whatever arises.
Thoughts,
Emotions,
Sensations.
Bring your awareness now to the middle of your chest.
Feeling the chest gently rise and fall on the inhale,
The exhale.
Placing your hands on the heart space and taking in three deep breaths here.
Placing your hands,
Palms together and rubbing your hands together fast to create some heat.
Cupping your palms over your eyes and feeling the warmth.
Spreading the fingers to let some light in.
Opening your eyes and resting your hands back down.
Whatever has transpired in your practice be gentle and slowly integrate some of this into your everyday.
So moving ever so slowly as you bring full movement back to your body.
Thank you for meditating with me.
