Namaste,
Welcome to our meditation.
My name is Teresa and I will guide you through this session.
Find awareness of your breath.
Total awareness in your breathing.
Gently close your eyes.
Notice the inhale.
Notice the exhale.
Begin to feel the belly expand with each inhale.
Feel the belly contract with each exhale.
Feel the breath coming in through the nostrils and filling the lungs.
Feel the breath exiting through the nostrils as the lungs deflate.
Relax the breath.
Relax the breath.
Find a feeling of heaviness in the body.
Feel the heaviness.
Feel each part of your body from the toes to the top of the head become heavy.
You are so heavy that you sink into the floor.
Find awareness.
Feel the heaviness.
Now become aware of the lightness in the body.
Awaken the lightness in each part of the body from the top of the head to the tip of the toes.
The body is light and weightless.
The body became so light that it might float over the floor.
Be aware of this lightness.
Feel this lightness.
Now find the feeling of being cold.
Find the sensation of being chilled to the bone.
Imagine facing the icy wind of winter head on.
Imagine walking barefoot on a slab of ice.
Your feet are cold.
Your bones are cold.
Your body is cold.
Be aware of that feeling of coldness.
Feel the cold.
Now turn to the feeling of heat.
Find that experience of heat all over the body.
Imagine a hot humid day in the wind,
The sun beating on your skin.
Imagine sitting in a sauna,
Warm steam rising and filling the air with heat.
Be hot.
Feel the heat.
Be aware of the heat.
Now move into the experience of pain.
Concentrate on the feeling of pain,
Emotional pain,
Physical pain.
Become aware of that pain.
Sit with this feeling of pain.
Now bring in the feeling of pleasure.
Completely submerge yourself in pleasure.
Relieve any past experience of pleasure,
Either physical or mental.
Be in that moment.
Feel the pleasure.
Be aware of that pleasure.
Now come back to your breath.
Notice the calmness of your breath.
The inhale.
The exhale.
Gently open your eyes.
Thank you.
Om Hari Om.
Om Hari Om.
Om Hari Om.
