Peace friends.
Thank you so much for joining me for this meditation.
Today we will be getting in touch with our breath and with our body by exploring a body scan.
So to begin,
You can find whatever kind of posture works for you.
If that is seated,
You want to find length in the spine.
So we'll have alignment from the head down through the neck,
The shoulders,
And the base of the spine.
And whether that's sitting in a chair,
On a couch,
On a cushion,
On the floor,
Wherever your meditation space is,
That's fine.
And if your body is calling for a more relaxed position,
You can be reclined as well.
Just making sure you're not so relaxed that you fall asleep,
But still finding a posture of alertness within the body.
So as we are settled into our meditation space,
We can allow our eyes to close and our gaze to lower,
If that is available to you.
And start to take notice of any sounds that you hear around you.
And then begin to take notice of the sound of your own breath.
And now we're just noticing the breath,
How it feels on the inhale,
And how it feels on the exhale.
And as we start to be more intentional with our breath today,
We will explore a practice called Samavritti.
So with this we will be inhaling for four counts and immediately exhaling for four counts.
So there will be no holding of the breath.
On your next exhale,
You can allow yourself to completely let all the breath out.
And then inhale,
Four,
Three,
Two,
One.
Exhale,
Four,
Three,
Two,
One.
Inhale,
Four,
Three,
Two,
One.
Exhale,
Four,
Three,
Two,
One.
Inhale,
Four,
Three,
Two,
One.
Exhale,
Four,
Three,
Two,
One.
And allow yourself to continue with that pattern for a few more moments of breathing.
If you would like to explore here,
You could take that breath down to three counts,
Or you could take it up to five and just see how that works for you.
Either way,
We will still be going with inhaling and exhaling for the same amount of time.
And when you are ready,
You can release the counting of the breath and welcome in your natural pace of breathing.
And we will start to transition our awareness from the breath to the body.
We can start with bringing our awareness to the soles of our feet.
And then we'll move this awareness from the soles of the feet to the toes.
From the toes to the tops of the feet to the ankles.
Moving up through the shins and the calves to the knees.
Letting that awareness go from the knees up,
The legs,
To the pelvic region.
From the pelvic region to the hips.
Taking a moment here to bring our awareness to the entire lower body.
Taking a nice,
Deep inhale through the nose.
Another exhale,
Sighing it out.
And we'll continue moving through the body,
Bringing our awareness to the low stomach and the lower back,
The ribs and the ribs along the back,
The chest,
And the upper back,
And the shoulders.
From the shoulders down through the elbows,
From the elbows to the wrist,
The top of the hands,
The palm of the hands,
And the fingertips.
Noticing the upper body and allowing it to relax.
Taking a nice,
Deep inhale through the nose.
And on the exhale,
Sighing it out.
So we'll continue this awareness,
Bringing it back to the shoulders and moving it from the shoulders to the neck.
Moving up from the neck to the jaw,
The teeth,
The tongue,
The nose,
The ears,
Eyes,
Brows,
Forehead,
And crown of the head.
Now noticing your entire body as a whole and allowing it to soften.
Taking a nice,
Deep inhale through the nose.
Another exhale,
Sighing it out.
And resting here for one minute,
Just being with the body and allowing yourself to relax even further.
You can start to invite some awareness into your space,
Beginning with noticing the sounds around you.
Taking that awareness to the breath,
Deepening your inhales and your exhales.
And starting to bring some gentle movement into the body,
With the fingers and the toes.
Possibly bringing movement into the shoulders and the wrists and the ankles.
And when you are ready,
Very gently beginning to blink the eyes open and slowly gazing around the room,
Welcoming yourself back into your space.
Thank you so much for joining me today and allowing me to lead you in this meditation practice.
Namaste.
