Good morning and welcome to your morning meditation.
My name is Laura and I'll be guiding you through these next several minutes.
Take a moment to allow yourself to find comfort,
Whether you're seated in a chair,
Feet planted into the ground,
Or maybe perhaps you're sitting cross-legged.
Maybe today you're resting in bed.
Wherever you are,
Take a moment or two to allow yourself comfort and ease.
If it's okay with you now,
Begin to close your eyes or soften your gaze.
Just become aware of your body resting.
Notice how the body is feeling.
Does the body feel heavy,
Tired?
Does the body feel achy or sore?
Or maybe the body is feeling really good and easy.
Or just simply observing without judging.
Moving from your head all the way down to your toes,
Take a few moments now and just scan the body.
Noticing any sensations in the top of the head,
The forehead.
Is there tightness anywhere in the jaw?
Noticing the ears.
Noticing the sensation of the neck,
The shoulders,
The ears,
The chest.
Noticing the arms and the fingers.
Become aware of the lower body,
The pelvis and the hips,
The legs,
The feet,
Ankles.
Noticing the right side of the body compared to the left side.
Just this awareness,
No judgment,
Just observing.
Bringing this awareness a little bit more inward.
Noticing the breath.
Again,
We're not noticing with judging or changing or trying to fix.
We're just observing.
Is the breath moving in one direction?
Maybe your breath is traveling all over sporadically through the body.
Maybe the breath is shallow,
Maybe it's full.
Is the breath warm or cool within the body?
Does the breath feel supportive,
Nourishing,
Or does it feel like it's just existing,
It's just there?
Again,
There's no right answer.
We're just observing.
Can we bring this awareness a little bit more inward now?
Without judging,
Asking,
How am I feeling?
What's the first answer that comes to mind?
Am I feeling exhausted,
Overwhelmed,
Content?
What is it that I am experiencing in this moment without bringing the fixers,
The judges?
How am I feeling?
Observing your entire body as a whole,
Both physical and emotional.
As you just simply become this observer and rest,
What sensations or thoughts or feelings or emotions are coming up for you,
If any,
Without judging?
Take a nice,
Long,
Slow breath in through the nose.
And let out a long sigh out through the mouth.
Take a nice,
Long,
Slow breath in once again through the nose.
And let it go with a sigh.
One more time,
Big breath in through the nose.
And exhale,
Release it with a sigh.
This time,
As you inhale,
We'll inhale for a count of 4,
3,
2.
Exhale 6,
5,
4,
3,
2.
Inhale 4,
3,
2.
Exhale 6,
5,
4,
3,
2.
Inhale 4,
3,
2.
Exhale 6,
5,
4,
3,
2.
Inhale 4,
3,
2.
Exhale 6,
5,
4,
3,
2.
Let the body just naturally breathe itself.
And just observe the body.
Observing the breath.
Noticing what you feel,
What arises,
And what leaves without judging.
In here,
I'm breathing for several more breaths.
Just observing.
Noticing how the body is feeling.
Physical,
The emotional body.
And bringing your awareness to your fingers,
Your toes.
Perhaps you wiggle or move them.
Maybe you want to stretch the body in any way.
And when you feel ready,
Let's keep our eyes closed through the gaze soft.
And let's bring your hands to our heart center in Toonjali Mudra.
Aligning your head over your heart.
And your heart over your pelvis.
And if you're laying down,
Just gently make your way into a seat.
May you become the observer today.
Off of our practice,
Out of our practice,
And in your day to day today.
How can you become more of the observer?
Thank you so much for joining me in practice.
From my heart to yours,
Namaste.
Namaste.
