And a very warm welcome.
This meditation is designed to bring your awareness to what feels good in the here and now.
What you focus on expands,
And when you focus on good,
You'll receive more good.
Begin by making yourself comfortable.
If you're seated,
Allow your hands to rest gently,
Palms facing upwards in your lap.
And if you're lying down equally,
Arms spread out wide,
Palms facing to the sky.
And start by taking in a couple of slow,
Deep,
Nourishing breaths.
And let the inhale fill up your lungs completely.
And exhale,
Allow your body to soften and relax.
And let your shoulders drop,
Your jaw unclench.
Let yourself land fully,
Wholly,
And completely in this moment.
And with your palms facing to the sky,
Let your body speak the language of openness and receptivity.
And now ask yourself gently and curiously,
What feels good for me in this moment?
It might be the softness of the pillow beneath you.
Perhaps a sense of gratitude for someone or something in your life.
To yourself,
Perhaps,
For creating this moment of stillness.
It could be a moment of pause and peace.
Or perhaps even the warmth of your blanket.
Whatever it might be,
Let yourself notice what feels good.
And the great thing is there's no right or wrong answer.
This is about tuning in to the here and now.
Not over-analyzing,
Not performing.
Just asking yourself,
What feels good for me right now?
All the while,
Breathing slowly and gently in through your nose and out through your mouth.
And now,
As you hold that feeling in your awareness,
And just like when you zoom in on a photo or a web page with your fingers on a screen,
Imagine yourself zooming in on that good feeling just a little bit more.
And let it become your focus.
And because what we focus on expands,
Allow yourself to feel that goodness,
Even if it's just the smallest amount.
And breathe into that feeling.
And rest in it.
And now,
Imagine you could submerge yourself in that feeling just a little bit more.
Perhaps liken it to lowering yourself into a warm,
Inviting bubble bath.
And let yourself soak in this goodness.
Feel it holding and surrounding you.
If your mind wanders,
That's okay.
It's perfectly normal.
Exactly what our minds are designed to do.
You can just gently bring your attention back to the feeling that feels good.
Back to the warmth,
The peace,
The presence.
And notice what is shifting.
Notice what is shifting in your body.
Notice what is shifting in your mood and your energy.
Magnifying that feeling just a little bit more.
Sinking deeper into the feeling as if you're sinking deeper into the warm,
Soothing bubble bath.
This practice is always available to you.
You don't need a quiet room or meditation cushion.
You can tune into what feels good while making tea or walking your dog or even washing the dishes.
As many times throughout the day,
Just ask yourself,
What feels good for me in this moment?
And let yourself zoom in and submerge.
You can stay here as long as you desire.
As I bring this recording to a close,
If you're ready,
You can move your fingers and move your toes.
And bring your awareness back into the space and time.
And when you're ready,
With a nice smile on your face,
You can open your eyes.
