Find a nice comfortable position to sit and if you feel like it also close your eyes.
Just let your body settle into your seat.
Let your weight really rest in the chair,
Wherever you're sitting.
And start to slow down your breath a little bit.
Take a big deep inhale and exhale completely.
And a big deep inhale and a slow long exhale.
One more time,
Inhale deeply and exhale completely.
Settling in.
Now bring your attention to your body.
How does your body feel at this moment?
What are the places that need your attention right now?
They might be tight,
Painful.
Just scan your body to find the spots where you could relax even just a tiny little bit more.
With every inhale create some space in your body and every exhale helps you let go of some tension.
Let your deep inhales and exhales move your body even just a tiny little bit.
Now bring your attention to your feet.
See what happens in your feet right now.
The sense of touch if they are touching the floor but also more subtle senses like cold or warm.
Just become aware what is going on in your feet at this moment.
Now slowly move your attention up through your calves and shin bones to your knees and up again your thighs,
Your buttocks,
Your hips,
Your lower belly.
Then your lower back.
Let your attention spiral around your torso.
Going up,
Feeling your belly.
Then your back.
Your chest and your upper back.
Feeling to your shoulders,
Then your upper arms,
Through your elbows,
Your lower arms,
Your hands and fingers.
Back up to your neck and throat,
Your jaws,
Cheeks,
Ears,
Your eyes and eyebrows.
Your forehead,
The back of the head and the top of the head.
Just feel your body as a whole as it is at this very moment.
Now bring your attention to the emotions that are present at this moment.
How do you feel?
What are the moods?
What are the emotions?
Try not to judge them.
Whatever emotion pops up,
It's okay.
Just feel it and observe it.
Now bring your attention to your thoughts.
What is it that is crossing your mind right now?
Just watch the thoughts come and go.
If you get caught up in thoughts,
Just come back to observing it and let it pass.
If you find yourself judging any kind of thought that comes into your mind,
See if you can observe the judgment also because that is just another thought.
See if you can just watch what is going on in your mind.
Now bring your attention to the energy in your body.
What can you feel,
A really subtle buzzing in your hands,
A grounding feeling in your feet,
Maybe expansion in your heart?
See if you can find the most subtle sensations,
The most subtle flow of energy.
You don't need to change anything.
If you get distracted by thoughts,
Sounds,
Sensations,
Just come back to feeling the energy flow.
Now bring your attention to the energy in your body.
Let it pass.
If you catch yourself trying to change anything,
Just take a step back to observing what is going on right now.
Just watch.
See if you can see it.
Now slowly bring your attention back to your hands and feet.
Bring a little bit of movement into your fingers,
Wiggle your toes.
Then take a big deep breath in and hold.
And then let it all out.
If it feels good,
Stretch your arms up.
Bring a little bit of movement into your spine,
Maybe a gentle sway side to side.
And whenever you're ready,
Take your time.
You can slowly open your eyes.
Just take your time.
Thank you for meditating with me.
Have a nice day.
