Hi and welcome to this meditation for experiencing spaciousness.
I invite you to become comfortable,
Whether that's sitting or lying down,
Finding a sense of ease within your body,
And if it feels right for you,
Allowing your eyes to gently close.
Taking three deep breaths here at your own pace.
Notice with each exhale that your body's letting go.
Now connect with your natural rhythm of your breath,
Allowing your body to settle in.
Just breathing naturally here,
Noticing the natural rhythm and flow of your breath.
Now bring your awareness to the muscles in your face.
Allow your forehead to melt,
Your brow to smooth.
Allow the area around your eyes to soften,
Teeth to unclench,
Jaw relaxed.
Now drawing the breath into the shoulders,
And on the exhale dropping them away from the ears and allowing them to melt down the back.
Feeling the breath flowing down each arm,
Feeling the arms growing heavy,
Sensing the space around and under each arm,
Sensing the spaces between your fingers,
Seeing if you can draw your breath into your fingertips,
Noticing the air against your palms,
And noticing any other sensations like tingling,
Sensing the gentle movement of your ribs as you breathe,
Perhaps feeling your breath soften your belly as you breathe.
Now drawing your breath and your awareness down to the lower part of your body,
You might sense where your feet meet the ground,
Perhaps you feel the air on your feet.
What would it be like to draw the air into every pore in the soles of your feet,
Or to breathe into the spaces between your toes?
Notice what it feels like to breathe through your entire body,
Calming the nervous system,
Feeling at ease,
Perhaps allowing yourself to relax just a little deeper,
From time to time you might notice thoughts arising.
What would it be like to imagine them as clouds in the sky,
Noticing them as they gently drift by?
Or perhaps you might be noticing sounds,
Maybe you hear the ticking of a clock,
Or traffic passing by in the distance,
Maybe you notice my voice,
Or perhaps it's simply the sound of your breathing,
Or even your heart beating.
What's it like to notice the space between the sounds?
What's it like to notice the space between your thoughts,
And the space between your breaths,
The space between your heartbeats?
What's it like to rest in this space?
Simply allowing everything to be there,
Open and spacious like the sky,
Allowing the clouds and even the storms.
What is it like to allow the mind to be open and spacious?
What does it feel like to rest within this openness,
Breathing and allowing the spaciousness to fill the body and open the heart?
And what do you notice in your body right now?
As you check in with the breath,
Notice every gentle movement as you breathe,
Drawing your breath and your awareness deep within your body,
Feeling the way it lengthens your spine and broadens your back.
The breath grounding you in this space as you rest here,
Simply breathing and sensing the space around you and within you.
Nothing to do,
Nowhere to go.
Simply witnessing this experience as it unfolds,
Moment to moment.
And as we come to the end of this practice,
Begin to bring your awareness back to your body seated here.
Notice the points of contact between your body and the surface beneath you.
Begin to bring some movement to your body by wiggling your fingers and toes.
And if your eyes were closed,
You can open them and begin to notice the space around you.
Take a moment to notice how you're feeling before re-engaging with your day.
Thank you for joining me in this practice.
Namaste.
