Let's begin Coming now to sit Entering into our meditation Setting your intention to be here Present and alert Finding your favorite meditation posture sitting on a chair on a cushion or lying down whichever you prefer finding a position that your body feels fully supported and allows you to relax.
If you choose to sit,
Sit as tall as you can with the least amount of effort feet flat on the floor hands resting comfortably on your thighs or in your lap.
Your whole posture embodies a sense of dignity and presence.
Beginning with three deep calming breaths breathing in through your nose and breathing out through your mouth making a soft sigh.
As you breathe out,
Imagine any tension,
Tightness,
Cares,
Or worries melting away.
Setting things aside.
Bringing your awareness to your posture.
Letting your mind wander freely through your body.
Playfully investigating what sensations that you feel.
How comfortable and supported do you feel in your posture?
Allowing yourself to make any adjustments that you need in order to get comfortable.
Adding a pillow or a blanket.
Begin by simply resting in the moment.
Letting your body settle.
Enjoying these moments to just rest.
Know where else you need to be.
Nothing you need to do.
Nothing you need to fix.
In this moment,
You are exactly where you need to be.
Take a long,
Slow,
Deep,
Intentional breath in and exhaling through your mouth.
Letting out a nice big sigh.
Softening your forehead.
Eyes.
Cheeks.
Jaw.
Shoulders.
Hands.
Chest.
Lower back.
Belly.
Everything you hear,
Feel,
And think is welcome.
Move your awareness to your feet.
What sensations do you feel in your feet?
Your toes.
Balls of your feet.
The edge of your feet.
Heels.
Ankles.
If you notice any tension or holding in your feet,
With your out breath,
Release it,
Letting it sink away into the floor.
Feel how your feet surrender to gravity.
Everyone is different.
Feels this shift in different ways.
Sometimes a lightness or a solidness or even nothing at all.
Moving your awareness up into your legs.
Lightly curious about what sensations you feel.
The shins.
The calves.
Knees.
Thighs.
Are there any sensations in your legs?
Any holding or tightness?
And if so,
Letting your out breath,
Release it.
How do your legs feel now?
And continuing to move your awareness into your pelvis and groin.
What sensations do you feel here?
Whatever tension you're holding,
With your out breath,
Allowing the whole region of your pelvis to soften.
Moving up to your belly.
Lower back.
Breathing deep into your belly.
And as you breathe out,
Letting any tension melt away.
Continuing to your chest and upper back.
Do you notice any sensations in this area?
Imagining your breath swirling around this region.
And then as you breathe out,
Carrying away any tension or tightness.
Moving to your shoulders.
Arms.
Hands.
Softening your shoulders.
Into the throat and neck.
Up into the head,
Face,
And scalp.
Whatever tension or holding you may find,
With your out breath,
Let it go.
Observing your whole body.
Feeling your whole body surrendering to gravity.
Notice how you feel now.
Notice the tone of your breathing.
Deep.
Slow.
Smooth.
Soft.
Silent.
Perhaps you feel the pulse of your heart in your chest.
Down into your belly.
Into your legs and arms.
Observing the quality of these sensations.
Not defining what it is,
But how it feels.
You may feel light.
You may feel heavy or big.
Or even as if there's no separation between you and the surface that you sit or lie on.
Or even the room all around you.
However you feel is welcome.
Now let your awareness wander through your body again.
From head to toe.
Feeling what there is to feel.
And seeing if you find any additional pockets of tightness,
Tension,
Or holding.
Spending a little time in that area.
Imagining your breath in.
And as you breathe out,
Allowing those various areas to release even a little further.
Layer by layer.
Breath by breath.
As you settle deeper into this relaxed state,
You become more aware of your body as a whole.
Noticing the subtle textures.
Perhaps sometimes feeling a slight shimmering or vibration.
Some even experience twitching or involuntary jerking of muscles as they let go of tension.
This is all normal.
Stay with your breath and observing and accepting whatever sensations,
Feelings and insights that arise.
Stay around for a while and then pass away.
All on their own.
Everything is welcome.
Returning to breath.
Breathing in.
I know I am breathing in.
Breathing out.
I know I am breathing out.
In.
Every in-breath is a new beginning.
Every out-breath a letting go.
New beginning.
Letting go.
Here.
Now.
Slowly.
Gradually.
Beginning to emerge from your meditation.
Relaxing and releasing your formal meditation posture.
Wiggling your toes and your fingers.
Rubbing your legs.
Rocking gently.
Bringing motion back into your bodies.
Taking a deep breath in and stretching your arms up high,
Your fingers wide.
And as you lower your arms,
Letting out a nice big sigh.
Reaching behind to your lower back.
Giving your lower back a massage.
Sliding your hands around to your lower belly.
Gently holding your lower belly.
Offering your phrases of loving kindness.
Beginning with I am well.
Hands over your heart.
Offering I am happy,
Loved,
And loving.
Crossing your arms.
Giving yourself a hug.
As you lightly stroke down your arm from shoulder to elbow a few times as you repeat,
I am safe.
At home.
In my body.
With my breath.
Rubbing your face.
Continuing up and over your head,
Through your hair,
Around to the back of your neck.
Pausing to give your neck and shoulders a massage.
Hands back to your heart.
And back to your belly.
Offering I am peaceful and at ease.
Take a moment to think about this space of relaxation that you've created for yourself.
And understand it's always as close as the next breath.
When you need it.
Rubbing the palms of your hands together to warm them.
Cuffing them over your eyes.
And as you breathe in,
Opening your eyes.
And as you breathe out,
Lowering your hands and returning your awareness to the room around you.
