As you settle into your space,
Adjusting your posture and position where you can feel comfortable and alert,
But also at ease,
And just notice your body resting here in this position.
Maybe notice the placement of your hands and feet,
And tuning to any pressure that your body is making with the surface it's resting upon.
And as you settle into this meditation with me,
Just noticing any sounds in your environment.
When you're ready,
Just closing down the eyes,
Finding a soft gaze,
And then turning your attention inward for the next bunch of minutes.
This awareness that there's nowhere you need to go,
Nothing you need to do,
Just to simply notice the sound of my voice,
And the arising and falling away of any sensations,
Sounds as they come and go.
And as you settle into this meditation,
You may notice some thoughts arising,
Perhaps trying to take you into the past,
Bring you into the future,
Imagining.
As best you can for this meditation,
Just bringing your awareness to the body and the breath,
And in that way,
Placing yourself in the present moment,
Just as it is.
So we'll start by just directing our attention to the feet.
And as you notice your feet resting there,
Maybe you notice some tingling,
A vibration in the toes,
The bottoms of the feet,
Sensing into temperature and pressure,
And just noticing these feet resting here,
Not asking anything of you for the next couple of breaths.
And inviting this attention up through the lower legs,
Noticing as the attention passes by the knees,
And then the upper legs.
And notice how this attention just rests here at the seat,
And just noticing any pressure or warmth,
Connection,
Base of the body.
As you notice the lower body,
Perhaps also giving permission for this lower body to rest here with gravity,
Maybe feeling a bit more rooted to the seat in your chosen position.
Inviting this attention to come into the lower belly,
And as you bring your attention to the lower belly,
Perhaps you notice the breath,
Subtly moving the belly on the inhale and the exhale,
Connecting in with this constant rhythm of the breath right here at the belly.
Noticing the inhale and noticing the exhale for the next couple of breaths.
And the next inhale,
Inviting this attention to travel up the torso,
Past the rib cage,
And to land right here in the chest,
The heart space.
Continuing to soften with this awareness of the breath,
And its own natural rhythm coming and going all on its own.
Perhaps noticing how the chest expands and contracts with each breath.
On the next inhale,
Inviting the attention to fill up both of your arms from the inside out,
Noticing the volume and depth of your arms from the shoulders all the way to the fingertips.
And as you notice these arms,
Sensing into any tingling,
Connection,
Warmth,
Coolness.
These arms just resting here,
Not asking anything of you in this present moment.
Just noticing the arms.
On the next inhale,
Bringing awareness to the neck,
And noticing the subtle wave of the breath.
Smoothing out the corners of the neck,
Relaxing,
Softening.
Bringing this attention up into the jaw,
Sensing into the teeth,
The tongue,
The inside of the mouth.
Softening,
Relaxing,
And letting go.
Noticing as the attention travels up into the nostrils.
Gentle inhale and exhale,
In and out.
The temperature of the air on the inhale,
And the temperature of the air on the exhale.
Inviting the attention up into the forehead.
Feeling into spacious awareness,
Wide open sky.
Resting your attention here at the forehead,
Noticing breath by breath,
Unfolding right here,
Moment by moment awareness.
Sensing the entire body,
The top of the head to the soles of the feet.
Just noticing the breath coming in and out of the body.
A gentle rhythm,
Naturally unfolding,
Moment by moment.
On your next exhale,
Softening the body as you slowly open your eyes,
Letting in the visual field.
If your eyes have been closed,
Or to lift your gaze.
Thank you so much for sitting with me.
I hope you have a magical day.
