Finding a comfortable seat,
This can be sitting or lying and closing down your eyes.
Choosing to press pause on everything around you,
The day just gone by,
Thoughts about tomorrow,
To-do lists,
Work,
Imagining that the whole world,
Just for now,
Pauses.
Imagine your energy coming back to you as you leave the day behind,
Bringing your full awareness to this time between your busy day coming to a close and your preparation for sleep.
Breathing as you would normally,
There is no need to change or force any particular breath.
Following the whispers of your body and maintaining a natural rhythm throughout this practice.
If at any time your mind becomes distracted or begins to wander,
Return your awareness to your natural breath entering and exiting your body.
Bringing your attention now to the sounds or noises around you,
Allowing them to enter your awareness without distracting you from your practice.
Are these sounds inside or outside the room?
Are they gentle or loud,
Muffled or clear?
Maybe there are no sounds around you.
Perhaps your breath is the only sound you can hear as it enters and exits your body.
How do the sounds or lack of sounds land on your ears?
Bringing your attention now to any smells in the room,
Where do you notice these smells most?
Perhaps the smell is strongest at the entrance of your nostrils,
Inside your nose or at the back of your throat.
Some smells may linger and some may be brief.
Do these smells invigorate your taste buds and bring a taste to your mouth?
Sometimes smells and tastes can invite memories or sensations to arrive in our bodies.
Allowing whatever your experience is to be exactly as it is in this moment.
Bringing your attention now to the part or parts of your body that you are sitting or lying on.
What parts are touching a surface?
How do these surfaces feel against your body?
Soft,
Supportive.
Sinking a little more into the surface beneath your body now and feeling the ground beneath you.
Feeling its support.
And exploring for a moment what this feeling of being held and supported feels like.
Noticing now a bright speckle of light at the very top of your head.
It enters your body through the top of your head and begins to travel very slowly down your body.
Taking in all the spaces.
Filling in all the gaps.
And bringing a lightness to each part it touches and passes through.
Starting with your face and head.
Your shoulders and upper back.
Your chest and heart space.
Your lower back and abdomen.
Your hips.
Your legs.
And finally your feet.
As the light leaves your body and enters the earth beneath you,
You notice your feet rising slightly above the ground.
And as light as a feather,
You are transported out of your physical body and rising up and out of the room and house you are in.
Landing softly now,
Barefoot,
On some cold,
Frosty grass.
Feeling the cold beneath your feet and becoming curious about how this feels.
Perhaps a little uncomfortable.
Or maybe mildly refreshing.
As you begin to walk,
You can hear the crunch that each footstep makes.
Perhaps a sting upon the base of each foot as it touches the spiky,
Cold,
Frosty grass.
Bringing your awareness to anything around you.
Maybe some birds or animals.
The wind may be howling softly around you.
There may be snow falling.
Noticing it all and taking it all in.
What can you see?
What can you hear?
What can you feel?
Unexpectedly,
You begin to notice the grass beneath your feet has become less cold and less harsh.
Noticing now a little softness in it.
Feel this before you bring your gaze to it.
Now you look and you notice that the frost is no longer there.
The grass has become greener.
It feels nice beneath your feet.
Perhaps a smile comes to your face.
Your brow softens.
Perhaps now you begin to notice bright flowers around you.
Trees beginning to bloom.
It feels brighter.
It feels lighter.
The air doesn't feel as harsh as you breathe it in.
Choosing now to keep walking or to find a place nearby to sit for a while.
Maybe a tree or a bed of daffodils.
A knowing comes over you that spring is approaching.
The light is returning.
The warmth upon your skin is a gentle reminder of what's to come.
It feels good.
It feels nourishing.
You feel ready.
Spending a few moments here now in your place of choosing and taking it all in.
Perhaps a guide appears with a message.
Or this is a time for you to reflect on the winter that is waning.
Or maybe you'd like to set a quiet intention for the spring ahead.
Gently returning your awareness to my voice.
Finishing up in this space and bidding farewell to anyone who has joined you.
Coming to your feet if sitting or turning to walk back the way you came.
Feeling somewhat more nourished and with a quiet curiosity and excitement for the spring ahead.
Grateful for the rest and healing that came with the winter just gone.
Your body is now gently returned to the room you are in.
And noticing once again the bed or chair beneath you.
Noticing its firmness or softness beneath your body.
Noticing your feet on the ground if they are there.
Or your hands on your lap.
Noticing the temperature of the room.
And slowly beginning to bring some movement into your body.
This may look like a gentle sway.
Patting your body gently.
Moving your head from side to side.
Or wiggling your fingers and toes.
Take your time.
And when you are ready,
Gently blink your eyes open.
Readjusting to the light in the room.
Thank you for meditating with me today.
