This meditation is a journey inward.
Start by finding a comfortable seat or place to lie down,
Somewhere that you feel completely supported and settled.
Take the time to create your sacred space so that you can truly focus on yourself for the duration of this practice.
Once you've settled,
Take a big breath in through your nose and let that go with a sigh.
Do that two more times with your beautiful body.
And then let go and allow your breath to return to its natural rhythm.
Notice how it feels to be in your body.
And as you watch your breath,
Just acknowledge where it goes.
Watch as your body expands and contracts,
Rises and falls on the wave of your beautiful breath.
As you rest here with your beautiful self,
Open your ears and allow the sounds to come to you without seeking a noise.
Invite your ears to listen.
Invite the sound to come to you.
Notice what you can hear without judgment,
Without a desire to change it,
Without wanting more or less.
Just allowing the sounds to come to you as you are right here and now.
And bring your awareness to your nose and notice if there's any smells coming to you.
Invite the sense of your nose,
The sense of smell to come to you.
Maybe you can smell nothing.
Maybe you can smell many things.
Maybe you can't quite pinpoint a smell.
Let go of any attachment to labeling a smell as good or bad.
Labeling yourself for doing this right or wrong.
Just be and invite yourself to smell.
And with your eyes closed,
Bring your awareness to your eyes,
Your eyeballs.
And notice if there's anything there,
If there's any image that pops into your mind.
Or perhaps you can just see the darkness behind your eyelids.
Perhaps there's a color or some sparkles.
Just acknowledging and without seeking,
Allow this vision to come to you.
Whatever it may be,
Something or nothing,
Allow it to be just as it is.
Then bring your awareness to your mouth.
Inviting in a sense of taste.
Again,
Maybe there is something,
Maybe there is nothing.
Inviting the senses within your mouth to observe and invite any taste,
Any flavor,
Any sensation that arises in your mouth.
Allow it to be just as it is.
Now bring all of your awareness to your right hand.
Sense your fingers and your thumb.
Sense your palm,
The back of the hand,
The right wrist,
Right lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
The side,
The right side of your rib cage,
Right waist,
Right hip,
The right thigh,
Knee,
Lower leg,
Ankle,
Top of the right foot,
The toes on the right foot,
Sole of the foot,
Right heel.
Just sense your whole right foot.
Sense the right foot,
The right foot and leg,
The whole side of the right body,
The right arm.
Sense the whole right side of the body,
Hand,
Arm,
Side,
Leg,
Foot,
Sensing the whole right side of the body.
Let that go.
Bring your awareness to your left hand.
Sense each of the fingers and the thumb.
Sense the palm,
The back of the hand,
The wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
The left rib cage,
Left waist,
Left hip,
Left thigh,
Left knee,
Lower leg,
Ankle,
Top of the left foot,
Each of the toes,
The sole of the foot,
The heel.
Sense the whole left foot,
The left leg,
Left side,
Left arm,
The whole left side of the body,
Sensing the left side of the body.
Then let that go.
Bring your awareness to your heart.
Your awareness to your breath,
Pausing here as an observer,
Inviting in any sensation,
Any emotion,
Without seeking,
Settling into being.
Being here right now as your beautiful self.
Take a big breath in through your nose.
Exhale with a sigh.
Place your left hand on your heart,
Your right hand on top of your left.
Gently bow your chin towards your chest.
And repeat.
Thank you.
I love you.
Thank you.
I love you.
Thank you.
I love you.
Release your hands down to your sides or on your thighs or on the earth.
Notice how it feels to be you right here and now.
Take a big breath in.
Let that go.
When you're ready,
You can float your eyes open.
Bring some gentle movements back into your body and continue with your day.
A little more connected to your beautiful self,
Your beautiful body,
Your beautiful breath,
And your beautiful heart.
Take care,
Sweet souls.
