Hello.
Welcome to your guided meditation with me,
Tara.
This meditation is to help draw awareness to everything around you.
This will help cultivate a mindful attitude and to relax into what is.
When you're ready,
Find a comfortable seat sitting upright,
Legs crossed or sitting on your shins.
Feel your back nice and long with a straight spine and the crown of the head extending up towards the sky.
And from here,
Let your shoulders relax as they drop down your back,
Starting to relax.
Place your hands on your thighs,
Palms down,
And feel them weighing into your legs.
And then feel your legs weighing towards the earth,
Grounding you,
Supporting you,
And finding stability here in the seated position.
Soften your eyes,
Maybe so much that they close,
Or maybe they stay open,
Just gently gazing at the ground in front of you.
Take a deep breath in,
Slowly inhaling through your nose,
Filling your belly,
Filling your body.
And then exhale.
And then come back to a natural breath,
Just letting it be,
Letting it cycle in and out with no effort.
And place your attention here on your breath.
And as you place your attention on your breath,
First,
Notice any sensations around you that you feel.
The air on your skin,
The temperature,
Just noticing how the sensation of feeling exists on your body.
And now notice any sounds you might hear.
Anything beyond my voice,
Noises in the background,
Just let them be.
Maybe a thought comes up that attaches to the sound.
But can you just let the sound and the thought be and exist as you sit here quietly in this relaxed state?
Now notice any taste you might have in your mouth.
This could come from breathing in the air,
Something you ate earlier or drank,
Or simply notice here,
Notice what comes up and just let it be.
Let it exist without attaching any ideas or thoughts.
Notice now any smells.
And as you notice these smells,
Just let them exist as they are,
With no attachment to any idea of what they are.
Just let them exist as you sit in this relaxed state.
And now notice anything you might see.
If your eyes are open,
Maybe it's the ground in front of you.
Maybe it's images that flash in your mind behind your closed eyelids.
Maybe it's colors or patterns.
Let's see if you can just let these be without any attachments to what they are.
Letting yourself just exist in the sight.
Now gently draw your awareness back to your breath.
After exploring all your senses,
See if you can cultivate this attitude of letting everything just be.
Allowing yourself to exist simply as a human with no attachments to your experience.
At the end of your next exhale,
Take a deep breath in through your nose,
Filling your whole body with air,
With life,
With breath.
And slowly exhale.
Take another deep breath,
Just like that,
Inhaling deeply,
And find a natural breath once again.
Gently open your eyes,
If they're closed,
Or widen your gaze.
Bow your head in and thank yourself for taking the time to practice.
