Hi,
Miss Janine here.
Find a spot that's quiet and cozy for your meditation and for this one we'll want to lie down.
So either lying on your bed or couch or even the floor with a pillow and blanket.
You might want to put a pillow under your knees if you're lying on your back.
Just to prop them up a bit.
That can help with relaxation.
And let's begin with three deep breaths.
We'll breathe in through the nose and then out the mouth slowly.
Again,
Deep breath in through the nose filling the lungs and then a full slow exhale out the mouth.
Deep breath in and then full breath out.
Let's begin by closing our eyes.
When we close our eyes we're able to block out all of the neat things that we can see in the room that we're in.
And that just helps us to be more focused on our meditation.
I'm going to name a part of your body and see if you can bring your focus,
Your awareness to that part of your body with your mind without touching or moving your body but just with your mind.
See if you can feel the very tip and top of your head.
Now bring your awareness to your forehead.
Without touching your forehead,
Just bring your awareness to your forehead with your mind.
See if you can feel it.
Now focus on one eyebrow and then the other.
See if you can feel the tip of your nose,
Your tongue.
Bring awareness to your throat,
Your chest,
One shoulder and then move down to your elbow,
Your wrist,
Your thumb,
Your pointer finger,
The tip of your middle finger,
The tip of your ring finger,
The tip of your pinky finger.
Now the other shoulder,
Your elbow,
The other wrist.
Bring your awareness to your thumb,
Your pointer finger,
The tip of the middle finger,
The tip of the ring finger,
The pinky finger.
Bring your focus and your awareness back to your heart,
To your belly,
To your back.
Feel one hip,
Now your thigh,
Your knee,
Your ankle,
Your big toe,
Your second toe,
Third toe,
The fourth toe,
And your baby toe.
Now bring your awareness to your other hip,
The thigh,
The knee,
The ankle,
Your big toe,
Second toe,
Third toe,
Fourth,
And the baby toe.
Feel your heart center right in the middle of your chest,
Your chin,
The tip of your nose,
The top of your head,
That's your crown.
Now imagine that your body is a straw and you begin to sip oxygen from the soles of your feet,
Up your legs,
Your belly,
All the way to the top of your head.
And when you breathe out,
It goes from your head all the way down through the bottom of your feet.
Breathing in from the soles of the feet all the way up to the head.
Breathing out from the head all the way down and out the feet.
Again,
Breathing in through the feet all the way to the top of your head.
Breathing out from the head all the way down to the soles of the feet.
Again,
Breathing in and breathing out.
If it's your bedtime,
You can just drift off to sleep.
If it's not,
You can begin to wiggle your fingers and toes and just gently wake the body slowly and calmly.
Maybe turn your head gently from side to side.
Perhaps reach the arms up over your head and stretch just like you would if you were waking up from your night's sleep.
And then when you're ready,
You can gently flutter the eyes open and hopefully carry your peacefulness with you.
Thank you for meditating with me.
Thank you for watching.
Thank you for watching.
Thank you for watching.
Thank you for watching.
