You can begin by finding a comfortable position,
Sitting down,
Lengthening through your spine,
Just getting comfortable now,
Beginning to breathe deeply through your nose,
Feeling your belly expand on the inhale and contract on the exhale,
Letting go of any tension in your jaw,
Relaxing your shoulders,
Letting the tongue fall from the roof of your mouth.
I invite you to draw your thoughts inside of the room now,
Letting go of your to-do list or what you are going to do next and simply focusing on what is right here and right now.
You can take your hands to your heart now,
Feeling your skin or your clothing beneath your fingers,
Feeling your heart beat beneath your chest,
Feeling your chest rise on the inhale and fall on the exhale,
Focusing on the movement of your body right now.
As your hands remain on your heart,
I invite you to bring your awareness to your mind.
What thoughts are repeating?
Are there any emotions?
Does a colour come to mind?
As you continue to feel in your heart space,
I invite you to become aware of the part of you that has been unchanged since the beginning of this meditation,
Unbothered by the sensations of your body,
Your breath and your mind.
As you focus on this now,
I invite you to expand this awareness outwards into universal consciousness.
You are simply one drop in an ocean of universal consciousness.
As you are expanding your awareness now,
Connect back to that ocean,
The infinite awareness.
This is something that we always have within us.
It exists in our heart that we feel beating beneath our hands.
You can draw on this connection,
Knowledge and wisdom at any time by expanding our awareness.
When you're ready,
You can begin to wiggle your fingers and toes,
Gently coming back into the room.
You can deepen your breath and in your own time,
As you feel ready,
You can flutter your eyes open,
Taking this awareness and connection of universal consciousness with you into the rest of your day.
