Hi everyone,
Welcome to this meditation on self-awareness,
Self-observation without judgment.
So all you need for this meditation today is a place where you can sit comfortably and without getting disturbed.
So find a quiet place,
Maybe you want to sit on a chair or the sofa or the floor or in your bed.
You can also lay down on your back if that feels more comfortable for you.
And then once you have your place and found your position,
Allow your eyes to close if that feels safe for you or you can keep your eyes open but soft in your gaze.
And then we'll just start with a few deep cleansing breaths.
Take a deep inhale through your nose and then let it out with a big sigh,
Releasing,
Letting go,
Whatever you want to let go of right now.
Then again,
Deep inhale through your nose,
Exhale,
Let it go.
Letting go of any,
Whatever weight is sitting on your shoulders right now.
One more time,
Deep long inhale,
Deep long exhale out the mouth to release.
And then just allow your breath to return to a natural easy rhythm in and out through the nose.
Allow your face to soften,
Relaxing the skin on your face,
Skin on your forehead,
Soften your eyebrows,
Let your eyes get heavy resting in their sockets.
Relax your jaw,
Your tongue in your mouth.
Allow your shoulders to relax,
Your chest is soft and open.
And then release any gripping in your toes and your fingers.
And then bring your awareness into your physical body and just notice how you're feeling today right now in this moment.
Feeling any sensations in your body,
Taking in any messages that your body might have for you today.
Maybe some areas that are speaking to you right now.
Maybe there are some body parts that need a little bit more attention.
Maybe some areas that feel tight or tense,
Maybe even a little achy or some pain.
Maybe some areas that are tired and sleepy,
Other areas might feel fully awake and energized,
Soft,
Light.
Maybe you feel some parts that are a little cooler or cold or warm.
Maybe even some heat.
And you're just noticing,
Just observing whatever comes up without trying to fix or change or analyze it without judgment.
And shift your awareness to your mind and just notice the quality of your mind right now.
Notice how busy it is upstairs.
Maybe feel any thoughts racing through your mind.
Maybe it's really slow today and quiet.
And again,
Try not to think your thoughts through or follow the thoughts or try to understand or push them away.
All you're doing is just observing,
Noticing,
Witnessing your thoughts.
Because it helps to imagine your thoughts being clouds on the sky.
And you're just letting your thoughts pass right after they come in.
See them pass by.
Maybe some of them are a little more scary or bigger,
Taking in more space.
Maybe others are a little lighter or fluffy,
Smaller.
And again,
You're just observing without touching,
Without analyzing,
Without pushing away.
And also without following the thoughts.
Try not to let yourself pull away by your thoughts.
And then shift your attention to your breathing and just notice the quality of your breath right now.
Is it slow?
Is it fast?
Is it shallow?
Is it deep?
Short or long?
Choppy or is it flowing freely?
And again,
There's no right or wrong or good or bad.
Just observing and noticing.
You might even feel your breath in your body,
Feeling the movement of the breath in your body.
Where do you feel it right now?
Is it in your belly or your chest,
Your throat?
Maybe you feel the temperature of the air as your breath enters and leaves through the nostrils.
And then take one hand or both hands into your heart center,
The center of your chest.
And start to bring your awareness into your heart center.
Maybe just by breathing in and out of your heart a few times,
Imagining your breath flowing in and out of your heart space.
Maybe if you get really quiet,
You can even hear or feel your own heart beating in your chest.
Notice any feelings,
Emotions that are present in your heart right now.
Maybe there's something that is challenging you or maybe a heavy or tight feeling.
Or maybe your heart feels light and joyful right now.
Simply notice and invite a sense of kindness and compassion towards yourself by sending your breath into that space.
It is through the heart that we can access joy and peace and pure,
Authentic,
Genuine and unconditional love.
When we are connected with the heart,
When we are in this place,
We are usually the best version of ourselves,
Unencumbered by our thoughts,
Worries,
Fears and judgments.
It is the place of all your wisdom,
Pure love and confidence in life itself.
So maybe you want to set an intention for the rest of your day to do your best to meet the world,
The people around you from this place today rather than meeting them from your thinking,
Judgmental mind.
And remember that whenever you feel disconnected from this place,
You can always place a hand on your heart.
Just take a few breaths into that space because it's always there.
It's like that good old friend that is always welcoming,
Always there for you whenever you need it.
You can release your hands from your heart.
Bring your awareness back into your physical body by gently starting to move your toes and fingers a little bit,
Just a little wiggling of fingers and toes.
Let that movement grow a little bigger,
Circling the wrists and the ankles.
And even bigger with any stretches,
Going slow and gentle,
Springing awareness back into your physical body.
And then whenever you're ready,
Lower your chin to your chest and slowly allow your eyes to open to a soft gaze towards the floor.
Then you can lift your gaze up.
Thank you so much for joining me today.
I wish you a wonderful rest of your day.
Thank you.
Goodbye.
