For this meditation,
I'm going to invite you to find a comfortable seated position,
Rooting your sit bones firmly onto the surface beneath you,
Whether it's the floor or the chair.
And then before we start,
I'm going to invite you to just scan the environment,
Looking around,
Turning your head left and right,
Just noticing the objects around you,
Noticing the surroundings,
Noticing shapes,
Noticing colors,
Maybe allowing your gaze to linger onto something,
Noticing its texture.
And then when you are ready,
I'll invite you to come back to your space,
Finding your center.
You can go ahead and close the eyes or lower the gaze,
And find your breath.
As you inhale,
The body expands,
Finding spaciousness and openness.
And as you exhale,
The body softens,
Finding ease,
Finding relaxation.
Continue to deepen the inhale through the nose and continue to let the exhale linger at the bottom,
Noticing what this breath pattern does to your body.
And noticing how your body feels with this breath.
Take another deep inhale in and a full exhale out.
Now draw the awareness to your facial muscles,
Relaxing the temples,
The eyebrows,
The jaw.
Notice the base of the skull,
The sides of the neck,
The shoulders,
The upper back.
Starting at the top of the left shoulder,
Let's bring awareness towards the left forearm,
The left elbow,
The left wrist,
And the fingertips.
The top of the right shoulder,
The right upper arm.
The right elbow,
The right forearm,
The wrist,
And the fingertips.
Notice the front of the chest,
The collarbones.
Notice the belly,
The diaphragm.
Notice the lower back,
The hips,
The pelvis,
The sit bones.
The left thigh,
Left knee,
Left shinbone,
Left ankle and toes.
Notice the right thigh,
The right knee,
The right shinbone,
The right ankle,
And the toes.
And just taking the scan through the whole body,
Noticing how it feels,
Noticing the sensations that may arise,
Noticing any areas of tension,
Whether it's a gripping,
A tension,
Or a tightness.
Maybe it's a lump in your throat,
Butterflies in the stomach.
A pressure in the head.
Just notice.
And see if you can be with that sensation.
Without trying to fix,
Without judgment,
Without trying to move too much.
And now come back to the breath.
Take a deep inhale in and a full exhale out.
And just notice how the breath feels in your body now.
Now bring your awareness to your thoughts.
Whatever is going on in the mind right now.
Notice how those thoughts make the body feel.
Notice if those thoughts bring up any sensations,
Anything in the body.
Last few minutes of this meditation,
Just noticing how the thoughts influence the body,
The feeling,
The sensations,
Any emotions that come up.
And whatever is coming up for you,
See if you can just breathe into it.
Really try to feel,
Notice,
Bring awareness to it.
Bringing love,
Compassion,
Softening into these parts,
Into these areas that may feel a little bit heavy at times.
Take a deep inhale in and a full exhale out.
One more like that,
A full inhale in.
Slowly bring movement into the fingertips and the toes.
And when you are ready,
You can open the eyes.
Thank you for joining me on this meditation.
I wish you a great day ahead.
