Taking a moment to get comfortable.
You could be seated.
You could be laying on the floor.
Just choose a position where you feel you won't need to move or adjust yourself too much during the course of this meditation.
And once you found that position,
Take in a big deep breath.
Fill all the way up from the bottom of your belly to the top of your throat and hold at the top.
Squeeze every muscle in your body tight.
And on the exhale,
Soften.
Let it all go.
Relax,
Relax,
Soften.
Knowing that there's nowhere you need to be.
Nothing that's expected of you.
No one to take care of.
Nothing to accomplish.
Let go of any expectations about what you hope to achieve from this meditation.
Let go of any idea about what a meditator should look like,
How they should feel,
Think,
Act,
Dress,
Or move.
Simply let go and take this time to get grounded here in this moment as you notice the weight of your body pressing down into the surface beneath you.
Notice the points of contact and where you feel your body pressing down the most.
If you're seated,
Perhaps it's the heels,
The sit bones,
Your hands,
And your lap.
If you're laying on the floor,
It may be the back of your head,
Your shoulder blades,
Your pelvis,
Your heels,
Your wrists.
Just rest your attention on those points of contact,
That pressure.
Notice how it all feels in your body.
Noticing the air on your skin,
The skin on your face and neck,
Noticing the skin on your arms and on your hands,
Noticing the skin on your arms and on your hips,
Noticing the clothing on your body,
Its weight,
Its movement as you breathe,
The air on your body,
Noticing any temperature difference between the skin that's exposed and the skin that's clothed.
Imagining the body as a big soap bubble floating in the breeze,
Sensitive to every movement and touch,
Change in temperature.
And just notice each sensation as it arises in the body,
Floating in and out of your field of awareness.
Not fixating on any one sensation,
Trying to figure out exactly what it is or why it's there.
Not labeling it as good or bad,
Wanted or unwanted.
Simply noticing,
Allowing and experiencing with a sense of openness and gentle curiosity.
And if your mind wanders off and you feel sleepy or perhaps you drift into a daydream or get lost in thought,
That's okay.
When you notice that's happened,
Simply bring your attention right back to noticing the sensations in the body.
Just allowing sensations to arise and fall as you feel and notice with curiosity and openness.
And letting go of that focus on the body as you begin to notice the sounds around you.
Noticing the sounds close and the sounds that are further away.
It could be the sound of my voice coming through or the sounds outside your window.
Noticing any scent in the area,
Feeling the weight of your body on the floor,
Feeling those points of contact.
And taking a big deep breath,
Fill all the way up from the bottom to the top and hold at the top.
Squeeze every muscle in your body tight from your toes to the top of your head and on the exhale soften let everything go,
Relax,
Let it go.
You can wiggle your fingers and your toes and in your own time slowly open your eyes but before you move,
Before you get up,
Just notice how you feel right now as compared to how you felt when you started this meditation today.
I thank you for letting me guide you.
