So this is a 20 minute loosely guided meditation and in this meditation there are some wide spaces of Silence for you to explore whatever comes up for you If you find you've become distracted don't beat yourself up at all Just gently bring your attention back into your breath or into the sensations in your body And you can even if it's helpful begin to count some breaths To refocus your attention and then when you're ready just move back in to the meditation This is your own meditation in your own way over the course of the next 20 minutes So making sure that you are comfortable Checking in to your positioning right now Making sure that you are in a position that's going to be most beneficial for you During the course of this meditation Allowing The muscles in the face to relax allowing Shoulders to drop down For the arms to be relaxed and the hands to be Positioned where they'll be comfortable and not distracted Noticing the weight of your body against the chair or the floor or the bed And begin by taking some deeper breaths Really waking up The lower part of the lungs as we really draw in Some fresh breath Some fresh breath Drawing in that freshness With each new deep breath And releasing and letting go of any tension any pain As we let go of each breath Drawing in newness and freshness And letting go of any staleness Any residue of stress That we're carrying in our lives just let that go Let that go each time you let go of the breath So Drawing in freshness Releasing tension Drawing in newness Releasing anything you're holding on to You You And softening now softening and settling into the natural flow of the breath Aware and alert for any thoughts that come along just allowing Allowing whatever wants to be there to arise Just noticing And very gently Softly Focusing your attention On the new breath as it enters the body And the release Of Opposite the original sounds just어선든 Games Just sensing the body.
Feeling now any tingling,
Any warmth,
Any coolness,
Any sensation.
Just sensing.
Open and aware.
Kind and patient.
Being with your beginner's mind.
Breathing.
Giving tr Alison for help.
Being with yourian.
You kind to yourself being aware of any thoughts and just gently coming back coming home coming home to the breath coming home to sensation you you you you Sitting in the sensation of the body,
Any tingling movement,
Warmth,
Fizzing.
Staying in the sensation of the body,
Any tingling movement,
Warmth,
Fizzing.
Gently focusing now your attention into the palms of your hands.
Really tuning into any sensation in the palms of your hands.
Any tingling,
Fizzing,
Temperature movement.
Really moving into the palms of your hands.
And expanding from the palms of the hands to the tips of the fingers and the backs of the hands.
And holding both of the hands in your awareness.
Sitting in awareness of any sensation here.
As you continue to breathe and release.
Breathing into the hands and allowing any sensation there to travel into the wrists and the elbows and the arms.
And the neck and the throat and your face.
Breathing into the hands and the arms and the neck and the face.
And allowing on the out-breath a feeling of relaxation to move through the body.
All the way through the body to take in the feet and the tips of the toes.
And holding now the whole of you in your awareness.
And the tips of the fingers and the palms of the hands and the arms and the shoulders and the throat and the neck and the face.
All through your body.
Through the legs and into the tips of the toes and the soles of the feet.
Breathing in.
And moving now into your body.
Beginning to move your limbs,
Move your legs and your arms and your fingers and your toes.
Moving the head slightly.
Beginning to get a sense of where you end and the space around you begins.
And in your own time.
Coming out of the meditation and ready to face what's left of your day.
