So just make sure that you're in a comfortable position.
Close your eyes and we'll take a few deep breaths in and out through the nose.
So just moving at your own pace,
Feeling the breath as it opens up the body,
And then exhaling slowly,
Breathing a little more deeply on each inhale and a little more slowly on each exhale.
Each inhale,
Becoming more alert and balancing that out with the relaxation of the exhale.
And at the end of your next exhale,
Just allow your breath to be natural,
Just let it flow at its own pace.
And we'll do a body scan together as I call out each part of your body.
Just bring your attention to that area,
Just noticing what you feel there.
If there's any tension that can be released,
Go ahead and release it,
Or you can just imagine maybe that you're breathing some space into that area.
So bringing your attention first to the crown of your head,
Really imagining as if you can feel every pore on the crown of your head,
Bringing a sense of relaxation and ease there.
Coming down to your forehead,
Your cheeks,
Your jaw,
And shoulders,
Your right arm,
Your upper back,
Your sit bones,
Your chest.
And we'll just pause here for a few moments at the chest,
Feeling that gentle expansion and softening here.
Moving a little bit lower to your diaphragm,
And we'll just rest here for a few moments as well,
Feeling the diaphragm expanding and contracting with each breath,
And coming a little bit lower to your abdomen,
And we'll pause here again,
Just feeling the abdomen as it's gently pushed out and releases with each breath.
Coming down to your hips,
Feeling a softening here in your hips,
And then feeling a sense of ease and release down your right,
Into your right foot,
And then relaxing down your left leg,
Into your left foot.
And now bring your attention back to your breath,
Either at the tip of your nostrils,
Your chest,
Your heart center,
Your abdomen,
Or maybe just feeling the breath as a whole.
Feeling the breath as it's moving through your body and allowing your attention to naturally sink into the rhythm of your breath.
Your attention rising with the breath,
Falling with each breath,
Your attention so perfectly fitting into your breath,
As though it's coming home,
And thoughts may still be floating by,
But there's no desire to engage with them.
No bother that they're there.
Your attention so perfectly at ease,
Resting in the rhythm of your breath,
And with each breath,
Your attention sinking more deeply,
Until there's no separation between your attention and the breath,
No separation between you and the breath.
And now,
Just breathing,
Each inhale and exhale,
A gentle vibration,
Open and spacious,
Resting softly in the peace and the stillness of each breath.
There's nowhere to go,
Nothing to do,
You're exactly where you're supposed to be.
Rest here in your breath,
Feel the union of your breath and your attention.
Any disturbances in the mind,
Or just a gentle reminder that your attention has wandered off,
And ever so kindly,
You just bring your attention back to the breath again,
Sinking your attention again into the rhythm of your breath.
And as we slowly begin to come out of the meditation,
With your eyes still closed,
Take a big inhale,
Lift your arms up over your head,
With a big stretch at the top,
And as you exhale,
Gently lower your arms and slowly open your eyes.
