Welcome to your meditation.
This is a time for you to devote to yourself.
Through this experience,
You will begin to release your natural powers for self-healing through breath,
Deep relaxation,
And focused intention.
I invite you to trust yourself and this process.
Allow it to unfold and reveal what needs to be known by you in the here and now.
Find a comfortable seated position on the floor or in a chair.
Sit with a long spine and allow your arms and hands to rest gently on your lap.
Allow your eyes to remain open with a soft gaze upon the space in front of you without a strong focus on anything in particular.
Take a deep breath in through your nose and release it out through your mouth.
Take a few more long,
Deep,
And slow breaths.
Notice the expansion of your lungs as you inhale and a softening of your body as you exhale.
On your next exhale,
Gently close your eyes.
Bring your awareness to your body in this moment.
Feel the weight of your body pressing down into your chair.
Pay attention to the points of contact,
The feet on the floor,
The hands and the arms resting on the lap.
Notice the general feeling or sensation in your body.
Is it a feeling of heaviness,
Lightness,
Stillness,
Or restlessness?
Be a witness to your body right now.
Bring your awareness to the space around you.
Notice a distant sound outside or far away.
Be aware of any resistance to sounds.
Sometimes we resist the sounds around us.
Use the sounds as a tool of self-discovery.
Now notice a closer sound inside the room but at its edges.
Coming closer still,
Notice a close-up sound,
Perhaps one that your own body is making.
Now notice the sounds of your own thoughts.
Bring your awareness to the very top of your head.
Now slowly begin to scan down your body,
From the head to the toes.
Notice any sensations within the body.
Take your time.
Try not to focus greatly on any one sensation.
Simply acknowledge it and continue to move through the body.
Become aware of the large and small parts of your body.
They're all worthy of your attention.
As you scan,
Become aware of the movement of breath,
The rising and falling,
The expansion and contraction of the body as you breathe.
In order to help you follow the breath,
Begin to count them.
Count one with the rise and two with the fall,
Then three,
Four,
And so on,
Until you count again.
If the mind begins to wander,
Just accept it and gently usher your attention back to your breath.
If you lose count,
Simply begin again at one.
If you lose count,
Simply begin again at one.
Now,
I invite you to let go of the breath and free your mind.
Allow your mind to think the thoughts it desires to explore in the here and now,
Or allow the mind to rest and be still.
Give the mind permission to fully express itself in this moment.
Take a pause.
Begin to bring your awareness again to the space you're in.
Observe the sounds and perhaps any smells all around you.
Observe the sensation of your body sitting in your chair.
Take a few deep breaths.
On your next breath,
Gently open your eyes.
Give yourself a stretch.
Enjoy your relaxed state of being.
Try not to rush back into the busy affairs of life.
Allow this experience to penetrate deep into your body,
Mind,
And spirit.
You gave yourself a powerful gift today,
The gift of health,
Wellness,
And reflection.
Peace be with you.
