Hello and welcome.
Make yourself comfortable.
Lying down or seated.
Feel free to move or to adjust anything at any time during this meditation.
Remembering to move slowly and mindfully when you move.
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 today.
Take a deep breath in.
And as you exhale,
Release your breath.
And again,
Deep breath in and out.
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.
Noticing 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 exhale your breath.
With every exhale,
Allow the ease to deepen.
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.
The crown of the head?
The whole head.
Your throat.
Neck,
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 navel center.
Notice the shoulder blades.
Between shoulder blades.
Become aware of your whole back.
Feel the hips.
Pies.
Your knees.
Lower legs.
Ankles,
Tops of the feet.
Souls of Defeat.
Feel all of the toes.
And now feel both feet.
Both legs.
Torso front and back.
Your hands and arms.
Neck and head.
Feel the whole body now.
Notice the entire global feeling of the body.
Bring your awareness back to the breath.
Your natural breath as it flows through you.
Staying interested in your breath.
Feel your breath flowing easily through your body.
No need to force or change your breath.
Notice your breath and follow it.
Become aware now of your root center.
At the base of your spine.
Between the sitting bones.
On your next inhale,
Notice your root center filling with breath without effort or force.
Filling with breath.
And on your next exhale.
Notice if there is a color.
Feeling.
Sensation.
Or something else here,
In your root center.
Simply notice.
On your next inhale.
Become aware of your navel center.
Below your belly button.
With each exhale.
Notice if there is a color.
A feeling,
Sensation,
Or something else here in the navel center.
Feel all of its details,
Perhaps its color and texture.
Inhale becoming aware.
And as you exhale,
Simply notice.
Breathing naturally.
Bring your awareness to your solar plexus and your upper abdomen.
On your next inhale,
Notice your solar plexus filling with breath,
Gently and without force.
Perhaps sensing its warmth.
Each time you exhale,
Feel your breath radiate outward.
And with each exhale,
Notice if you sense a colour.
Or something else that comes to you here in your solar plexus.
On your next inhale,
Allow your awareness to travel to your heart center.
Notice your heart center gently filling with breath.
And as you exhale,
Sense your heart center expanding like the petals of a flower.
Continue noticing your heart softly expanding with your breath.
And notice if you sense a color here,
In your heart center.
A sensation,
Or something else.
Bring your awareness now to the throat center.
On your next inhale,
Feel your breath passing through your throat.
As you exhale,
Notice your throat center becoming more spacious and open.
As you inhale,
Become aware of the throat.
Exhale,
Sense spaciousness.
And notice if you sense a colour change.
Or anything else here.
In your throat centre.
Now as you inhale,
Bring your awareness to your third eye center.
In the center of your forehead.
Just above the eyebrows.
And as you exhale,
Feel your third eye softening.
Inhale,
Aware of your third eye.
Exhale,
Feel it softening.
And notice if you sense a color or anything else here.
In your third eye center.
Now become aware of the crown of your head.
As you inhale,
Sense the crown,
The top of your head.
And as you naturally exhale,
Notice the crown radiating energy and light.
Notice if you sense a color.
Or anything else here in your crown.
Now,
Breathing naturally.
Feel all of the energy centers within you.
Coming into balance and harmony.
Alive within you.
Notice any colors or sensations.
And continue to follow your natural breath.
Breath flowing through each chakra with ease and peace.
And now begin to gently deepen your breath.
Releasing any focus on the inhale and exhale.
Releasing your attention on the chakras with gentleness and gratitude.
Breathe through your entire body.
Begin to wiggle your fingers.
Notice your toes,
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.
Take your time.
And ever so slowly,
Allow your eyes to open.
Thank you for meditating with me.
