Hello and welcome.
My name is Tina and I want to thank you for joining me for this beginner meditation series.
Today we'll bring gentle awareness to the body.
Find your comfortable position sitting or lying down.
Settle into your seat letting your body sink in and be supported.
When you're ready,
Close your eyes or soften your gaze.
Take a deep breath in and a long slow breath out.
Now bring your attention to your feet.
Just notice them without trying to change anything.
Just feeling.
Then bring your awareness into your ankles,
Your lower legs,
Your knees.
You don't have to feel anything in particular.
Just bringing your attention into that spot and noticing what's there.
Moving your attention into your thighs,
Your hips.
Letting them soften and relax.
Your belly rising and falling with each breath.
Soft and easy.
Your chest,
Your heart space.
Just noticing.
Your shoulders.
Letting them relax and drop away from your ears.
Your arms,
Your hands.
Letting them feel heavy and soft.
Your neck,
Your jaw softening.
Bringing your attention to your face,
Your eyes,
Your forehead.
Allowing them to feel relaxed,
At ease.
Now feel your presence in your whole body at once.
Feeling held,
Relaxed,
Supported,
Rested.
If any part of your body doesn't want to be noticed,
That's okay.
You could just let it be.
We'll stay here for another minute,
Just being with your body kindly and gently.
When you're ready,
You can bring your attention back to your breath.
Let's take a deep breath in through the nose,
Filling your belly.
And then exhale through the mouth with a sigh.
And bring this relaxed state with you into your day.
Namaste.
