Feel free to have your eyes closed or open.
You can be standing,
Sitting,
Or lying down.
And we'll begin by.
Drawing our attention towards the ground and the parts of the body that are connected with the ground,
Making contact.
With whatever surface is here.
And we'll prepare for the spaciousness of A mindful state.
By beginning to layer in.
Some somatic release.
Followed by tapping to bring the focus present,
Followed by mantra.
Starting at the crown of the head.
You can either bring your two hands to the top of your head or just bring your attention there and see if you can squeeze with your hands or with your attention,
Just allowing the scalp too.
Contract any muscles that are in there.
Little bit of squeeze and press the crown of the head.
And then come down to the eyes and the face,
Squeeze the eyes tight,
Scrunch up the face,
Press the lips together.
Release.
Can lift shoulders towards ears,
Squeezing and pulling up and drop shoulders down.
And release.
Arms can squeeze in at your sides,
Giving yourself a big hug squeeze,
Nice tight hug.
And release.
Bring the hands together.
Squeeze the palms together in one giant fist or two fists and release.
And you can bring the heel of the hand down to the crease of your hip if you're sitting or lying down.
And just press downward.
Crease of the hip where the leg meets the torso.
Then squeeze the glutes.
Squeeze the abdominals.
In and up.
And release.
Letting breath come through,
Squeeze the quads,
The top of the legs.
And let go.
And then engage the calves as much as you can,
Squeezing in and up.
Let go.
Coming to the feet.
You can.
Press the top of the toes forward.
That you're kind of rolling onto the top of the toes for a little bit of stretch of the top of your feet.
And then press the heels down.
One and then the other into the earth and let go.
Bring two fingers from each hand.
Into the temples and place those two fingers,
One at each temple.
This is kind of like your airplane conductor hands.
One at each temple.
Press in and then we'll tap.
Side to side,
1,
2,
3.
One,
Two,
Three,
Four.
Left,
Right,
Left,
Right,
Just tapping the fingers at the temple.
And this is where we can begin to layer in the mantra,
I am right here.
I am.
Here.
You can say the mantra inside your mind.
I am right here.
Continue on.
And now see if you can slow the pace by about half.
Next,
We'll bring the fingertips down to the center of the chest,
Tapping and thumping.
Continuing the mantra.
And then you can let the arms drop down by the sides.
Settle in the lap if you're sitting or just down by your sides and begin to tap fingers,
First finger to thumb.
Second finger to thumb,
Third finger to thumb,
Fourth finger to thumb.
I.
Here.
Just letting yourself settle into rhythm.
And into resting alertness.
At some point,
If you feel yourself starting to really drop into presence,
You can experiment with letting go of either the mantra or the tapping.
If you'd like to keep both or you find that they just go together,
That's fine.
You don't have to fight with that.
Try to let the rhythm be smooth.
Soft and settling.
In the space that is inside you.
Open yourself to compassionate.
Presence.
Is it possible to just be here?
Without a purpose.
Without wondering why or what comes next.
Just curious about.
What is here and now.
Try not to push anything away.
And try not to grasp anything too tightly.
Whether you are tapping or using mantra or both.
Intentionally prepare yourself to release that.
And let it go.
And just float in this space.
As being.
No effort.
Prepare to slowly open your eyes and look up.
Around the space that you're in.
Yes,
Soft neck.
Soft eyes.
Bring that mantra back in one more time.
AM.
Right.
Here.
As you look around you,
Just reorienting.
Into outward space.
And then let that go as well and just pause to notice how you feel.
Thank you for listening to this guided meditation that was originally recorded in my mindfulness and creative co-working community,
Sacred Studio.
