This meditation session focuses on the gateways to the present moment.
Find a comfortable seated position where your spine can be alert but the rest of your body can relax.
We'll begin by scanning the body looking for sensations.
Not judging or fixing anything but noticing things like heat or cold,
Tightness or softness,
Energy or vibration.
Bringing your attention to the crown of your head,
Noticing your scalp.
Moving gently into the forehead.
Noticing the eyes,
The expression on your face.
Noticing sensations in the teeth,
The mouth and jaw.
Being aware of the throat and the muscles around the neck.
Noticing your attention in your shoulders,
The sensations in your arms.
Bringing all of your attention to your right hand and then your left hand.
Adding your awareness to the center of your chest,
Connecting with your heartbeat.
Moving down the sides of your body.
Noticing the sensations in your belly.
In your hips and pelvis.
Bringing attention to your upper legs and knees.
The left foot and then the right.
Drawing a line down your spine.
Bringing awareness to your upper back and down your shoulder blades.
Noticing your low back.
The sensations in the glute muscles and down the backs of each leg.
Noticing the aliveness in the bottoms of your feet.
Being aware of your body as a field of sensation.
Noticing what's calling for your attention.
Noticing what feels relaxed.
Really noticing what is in this moment.
Starting to bring awareness now to our breath.
Just noticing how the breath moves in the body.
Feeling the breath moving in and out of the nose.
Guiding and deepening the breath into the chest.
And moving the breath all the way into the belly.
Such breath happening right now.
Take a moment and tune into the sounds you hear in the room.
Listening sounds that are nearby and sounds that are further away.
Still listening.
Noticing what's happening right now.
Feeling the temperature of this room.
How it feels on your face and your hands.
Feeling the heaviness in the shape of your body.
Knowing that you are here now.
And keeping your eyes closed.
Notice the quality of your body.
The quality of your mind.
And when you are ready you can slowly open your eyes.
