Hello and welcome.
Make yourself comfortable.
Feel free to move or to adjust anything at any time during this meditation to support your comfort.
Remembering to move slowly and mindfully when you move.
And feel free to close your eyes if that's comfortable.
Becoming more aware now.
Noticing your body resting.
Aware of your breath.
Become more and more aware of each level of your being as you are guided through sensations,
Breath,
Thoughts and feelings.
Begin to settle into your body.
Settle your body down into the ground.
Feel the earth underneath you,
Holding and supporting you in your practice today.
Take a deep breath in,
And as you exhale,
Breathe out.
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.
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.
Every exhale an opportunity to deepen the ease within you.
Gently bring your awareness back to your natural breath.
Aware of breath in your chest.
The easy rise and fall of breath in your chest.
Now take a moment to go inward.
Deep inside.
And notice,
What is my heart's deepest wish?
Allow the answer to come from your heart.
From your heart's wish.
Create a positive statement.
In the present tense.
As though it's already happening.
Something like,
I am worthy of love and kindness.
You can use this statement if you like.
Or create your own intention and state it three times silently to yourself as the truth I am worthy of love and kindness.
Now let your awareness move through your body as you are guided.
Feel each body part.
Then move on to the next when prompted.
But don't worry if you can't feel every body part.
Become aware of your face.
Notice your jaw.
Become aware of sensation in your mouth.
Feel the roof of your mouth.
Notice the teeth.
Begins.
Your tongue.
Sense any taste in your mouth.
Now feel all of the parts of your mouth all together.
The entire mouth.
Now feel your nose.
Your nostrils.
The right nostril.
Left nostril.
Both nostrils.
Feel your breath passing through the nostrils.
Aware of your sense of smell.
Feel your nose.
Notice your ears.
Feel the wrinkles and folds of the ears.
The backs of the ears.
The ear canals.
Inner ears.
Aware of your ears hearing.
Now feel your eyes.
Surface of the eyes.
Centers of the eyes.
Backs of the eyes.
Behind the eyes.
Feel your eyes.
Become aware of your forehead.
The crown of the head.
The whole head.
Your throat.
The right shoulder.
Right arm.
Right hand.
Feel the right hand thumb.
First finger.
Second finger.
Third finger.
And fourth finger.
All of the fingers.
Feel now the whole hand,
Vibrant with energy.
Aware of right wrist.
The forearm.
Your elbow.
Upper arm.
And the right shoulder.
Feel the throat center.
And now notice the left shoulder.
Left arm.
Left hand.
Notice the left hand thumb.
The first finger.
Second finger.
Third finger.
And 4th finger.
All of the fingers.
Whole hand radiant with life.
Become aware of the left wrist.
The forearms.
The elbow.
Upper arm.
And your left shoulder.
And back to throat centre.
Feel the chest.
The heart space.
Your heart center.
Down into the belly.
The navel center.
Notice the shoulder blades.
Between the shoulder blades.
Sense the low back.
The buttocks.
Become aware of your whole body.
Feel the right hip.
Right thigh.
Right knee.
Right lower leg.
Right ankle.
Top of the right foot.
Sole of the right foot.
Notice the right big toe.
The second toe.
Third toe.
Fourth toe.
And fifth toe.
Feel all of the toes.
Bring your awareness back to the navel center.
Just below your belly button.
Feel the left hip.
Left thigh.
Left knee.
Left lower leg.
Left ankle.
Top of the left foot.
Sole of the left foot.
Feel the left big toe.
The second toe.
Third toe.
Fourth toe.
And 5th toe.
Feel all of the toes.
Feel both feet now.
Our legs.
Your torso,
Front and back.
Hands,
And arms.
Neck and head.
Become aware of the right side of the body.
Now feel the left side of the body.
Feel the back body.
Side of the body facing the ground.
And now feel the front body.
Side of the body facing the sky.
Feel the whole body now.
Your whole body.
Notice the entire body.
Bring your awareness back to your breath.
Your natural breath.
Notice each inhalation.
Each inhalation.
Now notice the exhalations.
Each exhalation.
Become aware of the pauses between the breaths.
The pauses.
Staying interested in your breath.
Nothing else exists right now but your breath.
Aware of your breath.
Continue to notice your breath flowing in this way.
Releasing your attention on the breath.
Begin to feel into a place in your body that feels open.
Become aware of the sensations of this open place.
Completely feel the sensation of openness here.
And now allow the feeling of openness to spread through your body.
And to completely fill your body.
Feel openness in your belly.
Your torso.
Arms.
The legs.
And head.
Openness in your whole body.
Now imagine your body Feeling contracted.
All the muscles and tissues pulling inward.
Inward flowing.
Tiny small.
Feel sensations of contraction.
In your body.
How does it feel?
To feel contraction.
And now,
Feel the opposite.
Feel your body expansive and open.
Open and spacious.
Outward flowing.
Feel the sensations of expansion.
How does it feel to feel expansion?
Now feel a place in your body that feels tight.
And contracted.
Allow that feeling of contraction to spread through your body.
Feel contraction.
Now feel a place in your body that feels expansion.
Open and free.
Allow the awareness of openness to spread through your whole body.
And now see if you can go back and forth.
Between feeling contracted and feeling expanded.
Now feel both together.
Notice contraction and expansion.
At the same time.
Returning to your breath,
Breathing naturally.
Releasing any focus on contraction and expansion.
As you observe your natural breath.
Begin to imagine the full moon.
Soft and bright in the night sky.
The luminous moon.
Now imagine the moon and its healing light.
Begin to slowly and gently stream towards you.
Gradually illuminating your body.
Begin by imagining moonlight.
Illuminating the crown of your head.
Your temples.
Your jaw.
Imagine moonlight illuminating your whole head.
Notice the healing vibration of the moon.
Soothing,
Calming,
And cooling you.
Imagine moonlight sinking into your collarbones.
Your shoulders.
Upper arms.
Elbows.
Forearms.
Rests.
Moonlight in the centers of your palms.
Radiating cool,
Calming energy.
That spreads throughout your hands and arms.
Notice moonlight on your shoulder blades.
Between the shoulder blades.
Moonlight on your low back.
Moonlight illuminating your heart center.
Your belly.
Your hips.
The eyes.
Maze.
Lower legs.
Ankles,
And feet.
Feel the moon's energy.
Balancing and healing you.
Gently absorbing into your body.
Resting here.
Feel the moonlight.
Illuminating your entire body.
Bathing you in healing energy.
With each exhale,
Moonlight sinks deeper and deeper.
Into your muscles.
Into your bones.
Healing and balancing you at all levels of your being.
Bathing you in soft beams of healing energy.
As you rest here in the moonlight.
Recall your heart's wish.
The positive intention you set at the beginning.
Stated silently now three times as the truth.
I am worthy of love and kindness.
Or feel free to repeat your own intention.
Release your heart's intention,
Trusting that it will continue to unfold within you.
Notice the full moon,
Beginning to set in the night sky.
Slowly sinking beyond the horizon.
Beyond sight.
The moonlight gently leaving your body.
Your body resting in peace.
Soothed and calm.
Slowly returning.
Become aware of the part of you that has been witnessing.
Observing yourself in this journey.
Breath and body.
Notice yourself as the witness.
Become aware of your breath.
Breath flowing through you with ease and peace.
And now begin to deepen your breath.
Breathe through your entire body.
Notice where your body is touching the ground.
Feel all the places where you touch the ground.
Begin to wiggle your fingers.
Notice your toes and begin to wiggle your toes.
Draw a deep breath into your belly,
Into your chest.
Take a few more breaths.
Lengthen your spine.
Or feel free to gently stretch.
Take a full breath in.
And as you exhale,
Simply notice how you feel right now.
Take your time.
And ever so slowly.
Allow your eyes to open.
Thank you for meditating with me.
