Make yourself comfortable.
Lying down or seated.
And feel free to move or to adjust anything,
Anytime during this meditation.
Close your eyes if that's comfortable.
Become aware of your breath.
Notice your body resting.
Begin to feel your breath.
Your natural breath.
Aware of breath in your chest.
The easy rise and fall of breath in your chest.
Settle into your body.
Feel the earth underneath you,
Holding and supporting you in your practice today.
Take a deep breath in.
And as you exhale,
Release your breath.
And again,
Deep breath in.
And exhale.
And now softly inhale.
And exhale.
Allow your body to become heavy.
Feel your body sinking down.
Letting go.
Feel your breath flowing through your body.
Feel your natural breath and its flow.
Notice any thoughts that are present for you right now.
And allow them to settle.
Become aware of any feelings or emotions.
Simply notice them with gentle acceptance and kindness.
Sense into your essence.
Pure,
Clear and free.
Notice yourself as the kind observer who greets all that arises with compassion.
Notice a sense of joy.
Bliss or contentment.
Allow this to grow and fill your body.
Gently filling your whole being.
Feel the level of ease within your body.
Notice the level of ease.
And now allow the ease to double.
As you exhaled your breath.
Every exhale an opportunity to deepen the ease within you.
Allow your awareness to move through your body.
Begin by sensing your face.
Notice your jaw.
Sense your nose.
Feel your breath passing through the nostrils.
Notice your ears.
Aware of your ears hearing.
Feel your eyes.
Centers of the eyes.
Become aware of your forehead.
Crown of the head.
The whole head.
Your throat.
Shoulders,
Arms.
Hands.
Palms of the hands.
All of the fingers.
Feel your hands vibrant with energy.
Bring your awareness into the chest.
The heart space.
Your heart center.
The stomach.
The Naval Center.
Notice the shoulder blades.
Between shoulder blades.
Become aware of your whole back.
Feel the hips.
Thighs.
Knees.
Lower legs.
Ankles.
Tops of the feet.
Souls of the feet.
Feel all of the toes.
Feel both feet.
Both legs.
Your torso front and back.
Hands and arms.
Neck and head.
Feel your whole body now.
Notice the entire global feeling of the body.
And with gentle attention.
Search for the most open,
Relaxed,
Spacious place in your body.
Fully feel it.
And now feel or assign a color to this place.
Let that color and feeling pour through the rest of your body.
Through your limbs,
Arms,
Legs,
Feet.
Your heart and chest.
Notice your color of openness.
Flowing now through your head bots.
Mind.
Through all feelings and emotions.
Through all levels of your being.
Now notice any places in your body that might feel stuck,
Tight,
Or difficult to feel.
Where does the breath not flow fully?
Now come back to the most open,
Relaxed,
Spacious place in your body.
Where your breath flows freely,
Aware of its feeling and color.
And with tenderness,
Allow the color and breath to now flow into the stuck,
Tight areas.
Feel the color softly spreading to each place that might need more openness and flow.
Feel your breath and the color of openness flowing easily and rhythmically through your body.
No need to change or force your breath.
Staying interested in your breath.
Allowing the color of openness to flow through you.
And now begin to deepen your breath.
Releasing the color flowing through you with kindness and gratitude.
Breathe through your entire body.
Begin to wiggle your fingers.
Notice your toes and begin to wiggle your toes.
Draw a deep breath into your belly,
Into your chest.
And exhale.
Lengthen your spine or feel free to gently stretch.
Take another full breath in.
And as you exhale,
Take a moment to simply notice how you feel right now.
And ever so slowly allow your eyes to open.
Thank you for practicing with me.
