Let's prepare for meditation.
You can be laying or sitting,
Just taking care that you're comfortable,
Being mindful in your position so that you're connected with your body,
Tending to your
Well-being through the practice.
Getting comfortable,
Eventually resting into stillness.
Sensing
Your breath now,
In and out.
Bring your awareness to the top of your head.
Just notice the sensations
There around the crown of your head,
Coming down just a bit into the forehead or the sides
Of the crown of the head or just the very back part of the head in the upper area.
Sensing
The crown and the surrounding areas and breathe.
Slowly come down a little bit further more
To sense or to inhabit the middle part of your head.
This might include your eyes,
Maybe
Your ears or the upper part of the ears,
About the top half of your head.
And from here,
Just breathing in,
Breathing out.
Let's just take some moments to acknowledge our thinking
Minds that there's likely some thoughts.
Doing what thoughts do,
Which is think.
Just
To witness or to observe,
Noticing how you are at the level of thinking right now.
Maybe
Thoughts are busier,
Quicker,
Slower,
More spacious,
More somewhere in between.
Just
Breathe and witness and notice without judging or being concerned about it being one way
Or another way right now.
I'm still just breathing comfortably.
Let's scan down a little further
To include the lower part of your head and face,
The jaw,
The tongue,
Resting in the
Mouth,
The base of the skull.
Just in a leisurely way now sensing your throat and your neck.
Being genuinely curious about your experience in inhabiting these different parts of your
Body.
Now include the shoulders across the tops of your shoulders,
Kind of the width
Or the broadness across the shoulders.
Sensing that as you breathe.
Slowly glide your awareness
Down to include your arms.
Sensing your upper arms,
Your elbows,
Your forearms.
Rest your
Awareness in your wrists and hands and fingers.
As if when you sense your body that your mind
Can really go in and you can inhabit your body.
Sensing or exploring what it is to sense
Your body from the inside.
In this case,
To feel your hands from the inside,
The depths
Of the hands.
Please include your arms again,
All the way up to the shoulders.
From the
Tops of your shoulders,
Begin to sense your upper torso,
About the upper third of your
Torso.
Under the arms,
Across your collarbones and sternum and chest area.
Around to the
Sides of the upper torso and include your upper back.
Where your cervical spine comes
Down to connect with the thoracic spine.
Include your shoulder blades,
Your lungs,
Your ribs,
Some of the ribs at least.
Stay here for a bit,
Just inhabiting or curiously sensing
Your upper torso,
Your chest area,
Including the back,
On the inside.
As we're here connecting
With the chest area and the heart center,
Tune into your emotional body at this point.
Just welcoming whatever is your emotional state or movements right now.
Breathing to
Welcome your emotions just as they are,
Just however you experience them.
It could be very
Easy to feel or kind of clearly differentiated or sort of maybe loud,
Or emotions may be
More soft or kind of combined or maybe difficult to feel.
That's also just welcomed.
Whatever
Happens when we have the intention to tune into our emotional bodies,
We want to include
It as important information to breathe with,
To orient towards in a very kind way.
Now
Let's resume a body scan,
Just noticing,
Sensing how your upper torso starts to connect with
The middle part of your torso on the front side,
The lower sternum,
The front ribs,
The
Remainder of the lungs,
The liver,
The stomach,
Several organs in there,
Gallbladder,
Including
Through the middle third or core of your body,
The side body,
Your back body,
The lower ribs
On the backside,
The thoracic spine,
The kidneys,
The adrenal glands just sitting atop each
Kidney and the other organs in the area.
Stay with it a bit,
Just breathing and sensing this
Middle portion of your torso,
Your core body.
Without any judgment,
Just kindly.
Breathing,
Sensing and welcoming.
Slowly,
Leisurely pace,
Move down now to sense how the middle portion of
Your torso connects with the lower third.
Sensing your abdomen,
Your navel,
Your lower
Abdomen,
Your pelvis.
Sensing the front of your pelvis and the sides through the lower side
Waist all the way down towards the hip joints.
Your lumbar spine,
The vertebrae,
Your sacrum,
Buttocks,
And the many organs here in the lower torso,
Just breathing with to welcome and sense
The organs,
The sexual organs,
Organs of reproduction,
The bladder,
Colon,
The organs of
Elimination.
Let's begin kindly residing,
Sensing your lower torso without judgment,
Just with
Presence and kindness.
Slowly now begin to scan where your torso connects through the hip joints
To your legs.
Sensing your upper legs and thighs,
Front sides and back,
The knees,
Your lower legs,
Shins,
The calves,
Ankles.
Sense your feet as well,
Heels,
Toes,
Tops and bottoms of your feet,
Insides and outsides of your feet.
Now I invite you to bring your awareness to where your body
Is touching the ground and to just gently kind of sense your extended body.
You could say your
Extended earth body to sense the ground right below wherever you are right now.
As you sense the ground,
Many ways to sense the earth,
To sense the ground,
Be intentional to
Tune into kind of the wisdom of the earth.
We could say the resilient
Qualities of nature,
Of the planet,
Of Gaia,
Mother Earth.
Tuning into this embodied wisdom
That's been around much longer than any of us have in this body.
As you tune into this quality of healing or resilience of nature,
Of our earth,
Soften your
Body and have the sense that any of this grounded kind of earth wisdom that could nurture any part
Of your body that through your welcoming could just come right up into your feet and hips or
Into your back body if you're laying on your back.
Just to invite the gentle kind of restorative
Healing quality of nature,
Of Mother Earth to come up into your body.
Maybe this healing energy like a honey or a nectar of some sort fills your body kind of
Completely like into your cells or maybe there's a particular organ or bone or muscle that kind of
Needs something.
You can just sort of follow your own impulse about this receptivity of your body
To the healing and resilient and wise qualities,
The intelligence of Mother Earth,
Nature.
We can't do it wrong just to notice how it is for you and in your own way,
Open to whatever
Feels appropriate for you to open to,
To receive this healing and restorative replenishing energy
Energy into your body.
This reminds us,
Reminds our systems that we're
Always a part of nature anyway.
We are interconnected with this
Balance,
This resilience of nature.
We are part of the planet and part of nature and
In the stresses and the traumas of our lives and in our systems,
We are,
We've learned to disconnect from that.
So in a way,
We're just
Opening to restore what is natural anyway.
Remind ourselves we don't heal alone.
We heal as part of a larger system,
Community and part of
Nature.
Notice how your breath is right now.
Maybe deepen the breath a little or explore some
Little movements.
If you are laying,
This could be a good time to start a transition to some movement.
Of course,
If you want to
Continue the practice after the guided meditation,
You are always welcome to do it,
But
You want to come towards a close and finding a seat.
Let's bring the palms over the chest,
Over the heart center.
Now connecting with the heart as the gateway to mind,
Emotions,
Body,
Spirit and planet.
Let's join the palms together at the heart center.
Namaste.
Thanks for joining the practice.
