Welcome.
Allow yourself to get comfortable.
Make any final adjustments to get as comfortable as you can.
Feel free to move or to adjust anything,
Anytime during this meditation to support your comfort.
Remembering to move slowly and mindfully when you move.
Close your eyes if that's comfortable.
Becoming more aware now.
Notice 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.
Allow yourself to be the observer of all that you truly are.
The observer who is filled with compassion and acceptance.
Settling into your body.
Settle your body down into the ground.
Feel the ground underneath you,
Holding and supporting you in your practice today.
Feel secure here,
In your body,
Your body on the ground.
Letting go into the ground.
Begin to feel your breath.
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 whole and complete exactly as I am.
You can use this statement if you like,
Or create your own,
And state it three times silently to yourself as the truth.
I am whole and complete exactly as I am.
Now allow your awareness to move through your body as you are guided.
Feel each body part.
Then move on to the next one prompted.
Don't worry if you can't feel every body part.
Begin by noticing your face.
Notice your jaw.
Become aware of sensation in your mouth.
Feel the roof of your mouth.
Notice the teeth.
The gums.
Sense any taste in your mouth.
Now feel all of the parts of your mouth all together.
Entire mouth.
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.
Your right shoulder.
Right arm.
Right hand.
Feel the right hand thumb.
The first finger.
Second finger.
Third finger.
4th finger.
All of the fingers.
Feel now the whole hand,
Vibrant with energy.
Aware of right wrist.
Right forearm.
The elbow.
Upper arm.
Shoulder.
Feel the throat centre.
And now notice the left shoulder.
Left arm.
Left hand.
Notice the left hand thumb.
First finger.
Second finger.
Third finger.
Fourth finger.
All of the fingers.
Whole hand radiant with life.
Become aware of the left wrist.
Forearms.
Elbow.
Upper arm.
The shoulder.
And back to throat centre.
Bring your awareness into the chest.
The heart space.
Your heart center.
Down into the belly.
And the Naval Center.
Notice the shoulder blades.
Between the shoulder blades.
Sense the low back.
The buttocks.
Become aware of your whole back.
Feel the right hip.
Right thigh.
Write me.
Right lower leg.
Right ankle.
Top of the right foot.
Soul of the right foot.
Notice the right big toe.
Second toe.
Third toe.
Fourth toe.
And fifth toe.
Feel all of the toast.
Bring your awareness back to the navel center.
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 fifth toe.
Feel all of the toes.
Feel both feet now.
The legs.
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.
Notice the entire body.
Observing your natural breath.
Begin to notice each inhalation.
Each inhalation.
Now notice the exhalations.
Each exhalation.
Become aware of the pauses between the breaths.
Notice the pauses.
Become very 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 on your own now.
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 in this place.
And now allow the feeling of openness to spread through your body.
To completely fill your body.
Feel openness in your belly.
Your torso.
Arms.
.
.
Legs.
Matt?
And head.
Now imagine your body feeling contracted.
All the muscles and tissues pulling inward.
Inward flowing.
Tiny,
Tight,
Small.
Feel sensations of contraction in your body.
How does it feel to feel contraction?
And now feel the opposite.
Feel your body expansive.
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.
Contracted.
Let that feeling of contraction spread through your body.
Feel contraction.
Now feel a place in your body that feels expansion,
Open and free.
Allow that awareness of openness to spread through your whole body.
And now see if on your own,
You can go back and forth between feeling contracted and relaxed.
And feeling expanded.
Now see if you can feel both together.
Notice contraction and expansion at the same time.
Now return to observing your natural breath.
The rise and fall of your natural breath.
As you observe your breath.
Begin to hear the waves of an ocean washing onto the shore.
You'll find yourself on the beach.
Walking.
You can feel your feet gently sinking into the soft sand as you walk.
You notice the rhythmic waves of the ocean.
You observe the sunlight on the water.
The line where the ocean and the sky meet is crisp and clear.
A calming horizon.
The sky is open,
Bright,
And blue.
And you feel the expansiveness of the sky.
You continue walking along the shoreline.
Appreciating all the beauty around you.
And now you feel like resting and so you may choose to sit or to lie down in the sand.
Noticing all the places your body touches the warm sand beneath you.
You soften into the sand.
And as you rest,
You sink in even deeper.
More relaxed.
Feeling peaceful and at ease.
Feeling like you have merged with nature.
With the beauty here by the ocean.
As you relax here.
Recall your heart's wish.
The positive intention that you set at the beginning.
State it silently now three times as the truth.
Something like,
I am whole and complete,
Exactly as I am.
Or feel free to repeat your own intention.
Release your hearts and tensions.
Trusting that it will continue to unfold within you.
Even as you begin the journey back now.
You slowly rise up on the beach and begin walking back,
Retracing your footprints in the sand.
And you see yourself returning now.
You come all the way back to this room.
Here in this room where you began.
Slowly returning.
Become aware of the body.
Become aware of the part of you that has been witnessing.
Observing yourself in the 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.
We are now completing practice.
Begin to wiggle your fingers.
Feeling every sensation as you do.
Notice your toes and begin to wiggle your toes.
Draw a deep breath into your belly,
Into your chest.
Take a few more breaths.
Take your time.
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.
Notice any effects of practice.
And ever so slowly,
Allow your eyes to gently open.
Thank you for practicing with me.
