Finding a comfortable position for your meditation today.
You might like to be sitting on a chair or on the floor or laying down on the ground or on your bed.
Whatever is best for you today to find comfort.
As you settle your body in,
Know that right now you are safe.
You are in a safe and secure place to be able to rest and relax deeply.
This time right now is entirely yours.
Time just to be here.
Nobody needs you.
You have nowhere to be and nowhere to go.
So be grateful for this time just for you.
This time to be.
This time to rest and nourish yourself from the inside out.
You deserve this break from the busy world around you.
This is time for you to switch off.
Switch off from work.
Switch off from the to-do list.
Switch off from obligations.
It's a time to be just with you.
This time to allow healing and strength within you.
And bring yourself to become really present in this moment.
Right here and now.
Bring awareness to the fact that each moment that passes is part of your life experience.
It is here and now.
And then it goes.
It becomes only a memory.
We can often have a tendency to want things to be different from how we are experiencing them right now.
But we are going to let this desire vanish.
Allow things to be exactly as they are.
Do not try to change anything or even wish that it will change during this practice.
Experience letting yourself be exactly how you are in this moment.
Any judgments you have about yourself or critical things you say about your body or your mind can just fade away now.
Can let them go.
These things don't matter at all during your time with yourself right now.
Remember there is no right way to feel.
Just as there is no wrong way to feel.
Feelings are just simply feelings.
Acknowledge how you are able to sense any sensations in your body at the moment and accept them.
It's completely okay to feel whatever you are feeling.
Letting your arms get a little heavier by your sides.
Notice if your fingertips are touching anything right now.
Can you feel your thumbs?
Your pointer fingers?
Your middle fingers?
Ring fingers and pinkies?
Now become aware of your breathing.
Follow the breath but you don't have to change the breath.
Bring awareness to your belly and just observe your belly rising and falling with your breath.
Your belly expands and contracts when you breathe.
Now become aware of your toes.
Notice each one of your toes.
What do they feel like?
Now imagine that when you breathe your breath can travel all the way down to your toes.
Breathing in and down to your toes.
Breathing out all the way back up.
Your legs deeply relax.
If you're quite a visual person you can visualize a golden light flowing down from your head to your toes.
And your toes to your head,
The energy,
The chi force of your breath flowing down and back up again.
Now imagine the same thing for your fingertips.
As you breathe into your toes you're also bringing the breath down to each fingertip and back up again.
All the way down your arms,
Your torso,
Your legs.
All the way up your legs,
Your torso,
Your arms to your head.
Feel your body expanding and contracting.
Feel that breath as it flows up.
It feels your head,
Your mouth,
Your nose,
Your eyes,
Your ears.
And as you breathe out your head becomes even more relaxed than it ever has been.
Breathing in,
Flowing that energy all the way through.
Breathing out,
Letting go.
As you inhale all the way into your body,
Also breathe into your brain.
All the tiny areas of your brain which restores your mind.
And as you exhale your mind becomes more open and relaxed than it ever has been before.
And whatever you are feeling right now just notice.
Notice as if you are an observer sitting and relaxing on the beach.
Watching the great and powerful ocean that represents you.
You can only see the surface of this ocean but below there is so much happening.
And great change taking place.
Right now your body is accessing its natural healing capabilities.
And you don't have to do a thing at all.
All you need to do is relax and observe.
Just look out upon the ocean and know that all is well.
All is being taken care of.
All the ocean needs from you is your kindness and trust.
Now allow yourself to relax even more by feeling the warm,
Gentle sun caressing your skin as you rest on this beautiful beach.
The sun is healing and allows for growth of all life on earth.
Feel your feet in the sand.
Notice how soft and soothing it is.
Perhaps you can even hear the waves crashing on the sand.
You are able to let go completely here.
There are no desires,
No feelings,
No thoughts.
You are just completely present in this moment.
Enjoying watching your ocean and knowing that you don't even need to see what's going on below the surface.
All is well in the great waters that represent you.
Now gently allow yourself to become aware of your surroundings.
Gently coming back into this present moment.
In your own time allow your eyes to open and feel immense gratitude for yourself.
Using this time to experience deep connection,
Deep healing and take this energy into your day with you.
