Meditation for enriching life.
For this meditation it's best to sit in an upright position,
Your spine straight,
Relaxed,
Breathing gentle,
Settling into yourself,
Taking the time to notice how you're sitting,
How your body feels,
How it feels inside and outside your body,
The room that you're sitting in,
Sensation of the air,
Temperature,
The clothing that you have on,
Any sounds around you,
The movement of your breath,
The effortlessness of your breathing.
Take a moment to notice the lower part of your body,
How your legs feel,
How your feet are on the ground,
Or if you're sitting in lotus position,
How it feels that your legs and feet form a supportive cushioning for the rest of your body.
Notice any tingling sensations,
Your hands,
Your feet,
Your legs,
Upper body,
The area around your mouth and jaw is relaxed,
The area around your eyes.
Notice if there's any sensations between your eyebrows,
Around the top of your head.
Taking a moment to drop into your heart space.
How does it feel there?
How open or contracted does it feel?
There's nothing to do,
Nothing to know,
Just allowing what's there to be exactly as it is without adding anything else.
You may notice that as you allow what's there,
You get a sense of dropping deeper into yourself,
That your base becomes more alive.
There's a sensation of movement and maybe even tingling in your body.
Perhaps you let out a sigh of relief.
Take your time to notice how this relief or tingling or aliveness feels in your physical body.
Where do you notice it?
Does it move or is it concentrated in one area?
Is there any part that you notice that expands more as you bring your presence to this movement?
Might even have a sense of areas opening up in your body.
And you might notice more areas that are contracted or where there might even be discomfort or pain.
Welcome these parts in,
Simply bringing your presence to these expanded or contracted parts.
You might notice your skin more,
A sensation of warmth,
Perhaps even cold.
Take some time to explore how this feels emotionally when you're present to yourself.
How does your emotional body feel?
Does it feel rich and alive?
Is there happiness or is it quiet?
You don't notice emotions arising.
It can be as you're more present to yourself.
You might notice some undigested emotions from the past,
Maybe anger,
Fear,
Sense of helplessness,
Even hopelessness.
Whatever the emotion,
Allow it to take the space it needs in the measure that's best for you in this moment.
Mentally what do you notice?
Does your mind feel quiet,
Expanded,
Relaxed?
Or does it feel constricted with a lot of movements and a lot of thoughts?
As you drop deeper into yourself,
You might even notice activity in your brain.
Taking a moment now to move down from the top of your head the whole way down through your body right down to your feet,
Becoming more aware of your physicality,
Of your breathing,
Your feet on the ground.
When you feel ready,
Gently blink your eyes open.
I wish you a great day and hope to be together again soon.
