Begin by finding a comfortable position.
You might be seated or take a moment to recline on down to your back or to your side.
You might have a blanket or a pillow under your head for support.
Maybe a bolster or a blanket rolled up underneath your knees.
Allow yourself to switch from the usual mode of doing to a mode of non-doing,
Of simply being.
As you allow your body to become still,
Bring your attention to the fact that you are breathing.
Become aware of the movement of your breath as it comes into your body and as it leaves your body.
Stop manipulating the breath in any way or trying to change it.
Simply being aware of it and of the feelings associated with breathing.
Observe the breath deep down into your belly.
Feeling the abdomen as it expands gently on the in-breath and as it falls back toward your spine on the out-breath.
Being totally here in each moment with each breath.
Not trying to do anything.
Not trying to get any place.
Simply being with your breath.
You might find that from time to time your mind will wander off into thoughts,
Anticipations of the future or of the past,
Worrying or memories.
When you notice that your attention is no longer here and no longer with your breathing and without judging yourself,
Bring your attention back to your breathing.
Ride the waves of your breath,
Fully conscious of the duration of each breath from moment to moment.
Every time you find your mind wandering off the breath,
Gently bringing it back to the present,
Back to the moment to moment observing the flow of your breathing.
As you observe your breathing,
You may find from time to time that you are becoming aware of sensations in your body.
Notice a sense of your body as a whole as you sit or lay in your space.
Feeling your body from head to toe and becoming aware of all of the sensations in your body.
And again,
Whenever you notice that your mind has wandered off,
Just bring it back to your breathing,
To your body as you sit here.
Not going anywhere.
Not doing anything.
Just simply being.
Moment to moment.
Being fully present.
Fully with yourself.
Give yourself credit for spending this time nourishing yourself.
For having intentionally made time for yourself to simply be who you are.
Now as best as you can,
Bring awareness to any sensations you detect as you focus your attention on each part of the body.
You can close your eyes if that's comfortable for you.
You can notice your body supported by its foundation.
Take a few breaths.
And as you take a deep breath,
Bring in more oxygen enlivening the body.
And as you exhale,
Have a sense of relaxing more deeply.
When you become aware of tension or of other intense sensations in particular,
In any of the part of the body,
You can breathe into those sensations.
So using the in-breath gently to bring awareness right into those sensations.
And as best as you can,
Have a sense of their letting go or their releasing on the out-breath.
You can notice your feet on the floor.
Notice the sensations of your feet touching the floor.
The weight and the pressure.
Any vibration or heat.
You can notice your legs against the floor.
Any pressure,
Pulsing.
Any heaviness or lightness.
Notice your back against the floor or chair.
Bring your attention to the stomach area.
If your stomach is tense or tight,
Let it soften.
Take a breath.
Notice your hands.
Are your hands tense or tight?
See if you can allow them to soften.
Notice your arms.
Feel any sensation in your arms.
Let your shoulders be soft.
The mind will inevitably wander away from the breath and the body from time to time,
And that's entirely normal.
It's what our minds do.
When you notice it,
Gently acknowledge it,
Noticing where the mind has gone off to.
And then gently return your attention to the part of the body you intended to focus on.
Notice your neck and throat.
And let them be soft.
Relax.
Soften your jaw.
Let your face and your facial muscles be soft.
Notice your whole body present.
Take another breath in and out.
Be aware of your whole body as best you can.
Continue to breathe.
After you've scanned the whole body in this way,
Spend a moment being aware of a sense of the body as a whole.
Flowing freely in and out of your body.
Today we'll settle into a meditation where we will explore the theme of wholeness.
So taking a few moments to get really comfortable here.
Being compassionate to your body.
Listen to what it wants.
And follow its cues with an open heart.
If you'd like,
You can set an intention for your practice.
At any point during your meditation,
If you feel distracted,
Your thoughts come too fast.
Bring your attention,
Your intention to mind,
And allow it to keep you centered and present.
And our theme today is that of wholeness.
Of accepting who you are as you are right in this moment.
So perfectly and beautifully created.
Your heart is open to all possibility.
And your mind is at peace with your path.
You are unlike anyone else in this amazing universe.
The qualities that you possess.
Everything from the tip of your nose to the curl of your hair.
The arch in your eyebrow.
Everything about you is wonderful and unique.
And it is enough.
You are enough.
You are enough for those around you.
You are enough for your very own self.
Everything that you possess is enough.
You have enough time.
Enough want.
Enough love.
Enough compassion.
Enough determination.
Enough skill.
Enough heart.
Enough hustle.
You have enough and you are enough.
You are strong and perfectly balanced.
Here in this moment,
Everything surrounds you.
Providing unconditional warmth and compassion.
Support and devotion.
You are whole.
You are complete.
Perfect,
Just as you are.
There is no need to doubt who you are.
No need to question your ability.
You are capable of great things.
You're perfectly balanced.
You are grounded and supported by the earth beneath you.
Your path is clear and you feel confident on it.
Your love and compassion are abundant in your being.
Your determination for greatness lives inside you.
It grows with every breath.
Your heart is open to possibility.
It is beautiful and forgiving.
You are enough.
Perfect and strong.
You are enough.
As you relax in these final moments of practice today,
Take time to draw in all that you are.
Your mind's eye,
Each perfect crevice and curve,
Each amazing and wonderful emotion.
Take time to draw it all into your heart.
Embracing it and owning it.
You are whole.
You are complete.
Perfect,
Just as you are.
Today and always,
You are enough.
Give yourself credit for having spent this time nourishing yourself in a deep way by dwelling in this state of non-doing,
In this state of being,
For having intentionally made time for yourself to simply be who you are.
I encourage you as you move back into the world,
Into your day,
Allow the benefits of this practice to expand into every aspect of your life.
