Make your way into a comfortable position.
You can be laying down or sitting upright with a straight spine.
Whatever position you need to be in to be comfortable.
It is important that the body is comfortable so that the mind can wander elsewhere.
So take your time arriving,
Fidgeting as much as you need to until you can find that place of stillness.
Once you arrive,
If the eyes are still open,
You can start to soften your gaze on a fixed point,
Letting the eyes glaze over.
Allowing the eyes to gently close when they feel ready to.
Feeling the relief of closing the eyelids,
No longer straining to keep them open.
As you exhale,
Feel softness cascade over your face,
Torso and legs.
Allow your body to soften into the position that you're in.
Notice how your mind is starting this practice.
Notice if the mind is wandering to the past,
Thinking of anything at all before this exact moment.
And notice if the mind is wandering to the future,
Maybe making lists and planning.
As you notice where the mind is,
You come into the present moment.
And this is where we would like to stay during our meditation practice.
Becoming the observer of your mind.
Committing to take this time and detach yourself from the thoughts.
There is no need to have any opinions about the thoughts you have.
Knowing that you can return to any of your thoughts later,
Just let them be as they are.
And if you catch the mind judging or labeling,
Simply notice and return your attention back to the moment.
Gaze into the backs of the eyelids.
Taste the inside of your mouth.
Smell the air entering your nostrils.
Listen to the sounds around and inside you.
Feel your clothes and the air touching your skin.
Release any tension in the forehead,
The eyebrows,
And the hairline.
Release any holding in the jaw,
The tongue,
And the cheeks.
Soften the scalp,
The ears,
The neck,
And shoulders.
Relax any tension in the pelvic floor and glutes.
Relax the hands and the feet.
Communicate to your body that you are practicing true relaxation.
There is nothing else you should be doing.
Allow yourself to fully be where you are and release the need to change anything.
Even if you're hearing distracting noises around you,
Practice accepting these noises as part of your environment.
Hearing the symphony of sounds around you,
Nature's music.
Bring all of your awareness to the ears.
Feel the pulsing sensation of the ears as you listen intently.
Now follow this pulsing sensation into the eardrums,
Through the inner ears.
Your awareness meeting at the space between the inner ears,
At the center of your skull.
As you rest here,
Feel the pulsing sensation of release spread throughout your skull and wash over your entire body.
Bring all of your awareness to your heart center.
Feel the rhythm of your own heartbeat.
Now bring your awareness to the navel.
Feel the rhythm of the beating in your solar plexus.
Feel the heart and stomach pulsing together.
Feel the natural connection between the heart and solar plexus.
Repeat to yourself,
I am love and I love myself exactly as I am.
I am love.
I am love and I love myself exactly as I am.
I am love and I love myself exactly as I am.
Feel this message soak into your body on a cellular level.
Trust that this message will stay with you even when you don't feel it.
Guiding your subconscious to act in ways that show support and love for yourself first.
Trusting that acting from a place of self-love will only allow you to be of better service to those around you.
As you breathe in now,
Breathe in a sense of energized peace to your entire body.
See the air filling up every corner and edge of your body.
Becoming fully aware of how much space you take up in the space that you are in.
Even with the eyes remaining closed,
See the room that you are in.
Bring one hand to your belly and one hand to your heart.
Feel the circuit you've just created from your heart to your hands to your stomach.
Feeling the rhythm of your own body.
May this practice stay with you for the weeks and months ahead.
And know that you can return to this practice whenever you may need for increasingly positive benefits.
Thank yourself deeply for this practice.
May this bring love into everything that you do and to everyone that you see.
Namaste.
Namaste.
Namaste.
