This meditation will be centered around kind awareness.
When you are ready,
Make your way into a comfortable position.
You can decide if laying down or sitting upright feels better for you in this moment.
Most importantly,
Find a position that you can feel fully relaxed in.
When you arrive,
Take a deep inhale through the nose and exhale through the mouth.
Repeat this again.
Inhaling and exhaling,
Letting all of the tension trip away from your body.
Once more,
Let's inhale together and exhale,
Feeling your body grow heavy.
Now come back to your natural breath,
Breathing in and out,
Out of the nose as is comfortable.
I want you to bring your attention to the area just below your nose and above your upper lip.
As you breathe in,
Focus on this area.
Feel the coolness of the air coming in as it comes in through the nostrils,
Down your throat and into your chest and stomach.
And as you exhale and breathe out,
Feeling the air coming back up and out.
Feel the warmth that comes out of your nose.
Now without focusing on anywhere else,
Just focus on this little area of your body.
Breathing in,
Feeling coolness and breathing out in warmth.
Continue to focus on these sensations as you continue to breathe.
Suspend any judgment if you're having a hard time feeling,
Feeling the coolness or feeling the warmth.
Just with a kind curiosity,
Bring your attention to this area.
And each breath is a new opportunity to feel and to notice the sensations that are there.
Bringing kind attention to something means bringing your attention to it without any agenda or expectations.
Just simply allowing,
Surrendering to the sensations that are here for you in this moment as you focus on this specific area.
Now gently let go of the focus and come back to your breath.
Choose the area in your body that you feel the sensation the strongest.
It could possibly be your chest as it rises and falls or your belly as it goes up and down like a wave.
Or maybe it is that small area between your lip and your nose.
Notice where the sensation is the strongest for you.
Bring your attention here with kind attention and kind awareness.
Feeling the inhale.
And feeling the exhale.
Suspending any judgment.
If you notice that your thoughts start to drift,
Kindly bring them back to your breath.
Each time you bring your attention back to your breath,
You are choosing to be here.
Each time you come back to your breath,
Do it with a sense of curiosity.
Allow yourself to acknowledge the thought or the emotion that has come up and then softly like a cloud in the wind,
Let it drift away.
This breath right now is all you need to focus on.
Inhale.
And your exhale.
Now on your next inhale,
Feel the breath filling up your entire being.
Feel your entire body with love and kindness as you inhale.
And on the exhale,
Relax into the sensations of feeling loved and supported.
Take a few deep breaths here,
Feeling into the sensation of your entire body radiating the sense of kindness and curiosity for yourself.
When you're ready,
Slowly come back to your physical body.
Start to bring your attention back to the room that you're in.
Wiggle your toes and your fingers.
Start to wake up your physical body.
And when you're ready,
Open your eyes.
Take the sense of kindness with you throughout your day.
Thank you,
And I'll see you again tomorrow.
