Find a comfortable position It doesn't matter if you're sitting on the chair on the ground But you're laying down on the yoga mat or in your bed The most important thing is that you find a comfortable position for you right now Right now Close the eyes Relax your face Your shoulders Let your body and mind settle Now bring your attention to your feet Feel into your feet your toes Both of your feet The arches heels The upper side of the feet Your feet What do you feel there Is there warm cold Can you feel the socks touching your skin Just be open for what is there right now Now bring your attention to your ankles and feel what is there now See if you can feel the bones the skin the muscles around it Get curious Now Move up to your calves and your shin bones Is that tension do they feel relaxed You can adopt a mindset of open even playful curiosity when you look at your body Feel into your knees Feel into the knees and everything around it How do they feel at this very moment Now bring your attention to your upper legs your thighs Back of the thighs And the feel into what is there at this moment If you get distracted by thoughts sounds or sensations Just let the distraction be And gently bring your attention back to your body Right now to your thighs Observe what is present in your hips your buttocks the bones of the pelvis Feel into this lower area of the torso Feel into what you can find here right now Now move your attention to your lower back What can you find here Openness or tightness Warm or cold Just observe just feel Now steadily move up on your back Your attention now is on the middle of the back Slowly moving higher The shoulder blades between the shoulder blades And the upper back Feel your back as a whole from the lower back up until the upper side of the back Be curious about what's there at this very moment Now bring your attention to your belly Feel the waving movement of your breath Maybe it's a slight movement Maybe your breath is more in your chest Or maybe it's deep down in your belly Wherever it is just feel into what is present in your belly right now Whatever it is just feel into what is present in your belly right now What can you feel on the skin or inside among the organs Be open for whatever sensations are present in the belly Feel the wave movement Feel the wave movement Feel the wave movement Feel the wave movement Now bring your awareness to your chest Feel your ribs moving The skin expanding on your in-breath Your lungs moving with the wave of expansion and contraction Observe whatever is present in your chest area Now bring your attention to your shoulders How do your shoulders feel right now?
Become aware if you are tensing the shoulders or if they are relaxed You don't have to change anything Just become aware Now move your attention from your shoulders down alongside your upper arms Your elbows The lower arms Wrists The palm of your hand And the back of your hand And all the ten fingers Feel into your arm as a whole From the shoulders down to the fingertips Feel into what is going on Observe the arms Now move your attention to your neck The back of the neck The throat All the bones,
Muscles,
Skin Feel into everything that is going on over there Feel any sensation,
Anything that is present in the neck and the throat Stay curious,
Stay open Feel into the neck and the throat Now bring your attention to your face The jaws The mouth The tongue in your mouth What can you feel around your nose?
Your cheeks The eyes and the eyebrows Observe the forehead Feel into what is going on there in this moment Bring your attention to your ears The area around your ears And includes the back of the head and the crown of the head Observe what is present What are the sensations that are present in the crown of the head and the back of the head And under it the skull,
The brain Now bring your attention down to your lower belly Observe your lower belly How does it feel now?
Does it feel different from a few minutes ago?
Does it feel open or constricted?
Warm or cold?
What can you feel in your lower belly?
Now that you become aware of what there is in your lower belly What do you wish?
What do you wish there was in your lower belly?
Do you wish warmth and openness?
Safety Feel your lower belly fill with these qualities Feel your lower belly fill up with safety,
Warmth and openness Now let this warmth,
Safety and openness spill out of your lower belly into the rest of your body Let it fill you up Feel your lower belly as the source of safety and warmth Let this safety and warmth spread from your lower belly to the rest of your body Now with your eyes still closed You can let go of your attention Gently wiggle the fingers and the toes Start to bring some movement into your body Lengthen the spine Move the shoulders a little bit Stretch your body if it feels good right now And whenever you feel ready,
Just take your time You can gently and slowly open the eyes I hope you feel more connected to your body now And bring a sense of ease and openness into your day from now on Thank you so much for meditating with me
