Let's start by taking a few deep breaths together into the belly as if filling up a balloon.
Breathing in through the nose,
Filling the balloon,
And breathing out through the mouth.
In through the nose,
Filling the belly,
And breathing out with a sigh.
In through the nose,
Picking up any excess tension that you don't need right now.
And exhale through the mouth,
Sigh it out.
One more deep breath,
The deepest of your day,
In through the nose,
And exhale,
Let it go.
We're going to do a body scan for relaxation,
Starting at the top of the head.
Bring our awareness with a gentle invitation to relax as we scan down.
The forehead,
Nose,
Cheeks,
Over the jaw,
Relaxing and releasing.
The front of the neck,
Back of the neck,
Relaxing and releasing.
Bringing your awareness to the tops of your shoulders and any tension there,
Inviting that tension to release and melt down your arms,
Into your hands,
Feeling the heaviness in the relaxation.
Now bringing your awareness to your chest,
Breathing in and inviting relaxation in your chest all the way down into your heart,
Releasing tension,
Letting it melt down your body,
Into your stomach,
Your abdomen,
All your internal organs,
Inviting release and relax.
Down into your hips,
Your pelvis,
Your groin,
Releasing,
Melting tension down into the ground below you.
Scanning down the tops of your legs,
The bottoms of your legs,
Feeling the relaxation make your legs heavier as you scan to the bottom of your legs and into your feet,
Inviting all the tension to melt down away into the earth below you.
And taking a second to breathe into your body as a whole,
Noticing any tension that might remain,
Knowing it doesn't need to go anywhere,
But gently inviting it to release maybe just a slight amount.
Breathing into the tension and letting it go on the exhale.
Two more breaths into the body as a whole and any tension that remains.
Last breath in and out.
Now you're going to bring your awareness to your anchor,
Which for this meditation will be the sounds around you.
You can come to open your awareness,
Listen and look with your ears to any sounds happening in the present moment.
Just allowing them into your awareness,
No need to mark or judge or tense towards the sounds,
Just allowing them in.
You can notice them with curiosity.
Maybe there are sounds inside or sounds from outside,
Welcoming them all in to this moment and just listen.
Maybe there's no sound happening right now and notice what that sounds like,
What does silence sound like right now?
If you've noticed that your mind has wandered,
We gently and lovingly label,
Talk,
Thinking,
Wondering and gently bring our attention back to our anchor of sound.
See if you can rest in the awareness of sound,
Rest in the silence between sounds and just allow them in.
If you notice that your mind wandered,
Just gently bringing your awareness back to the sounds around you.
Okay.
Really coming back to being curious about what noises are around you right in this moment and only in this moment.
They're unique.
If you notice your mind wandering,
Just gently bringing your awareness back to the sounds you're hearing,
Simply bring it back to focusing on the sounds happening around you.
You can gently drop this anchor of sound coming back into your body,
Taking a few deep breaths to become fully present back in your body.
Taking any movements that feel good to you,
That feel good to your body right now,
Giving that love to yourself in this moment.
And whenever you're ready,
You can open your eyes.
