This meditation is best listened to without headphones or earbuds,
So you can take in the time and space surrounding you.
Begin by finding a comfortable position.
Close your eyes if you like,
Or keep a soft gaze on something in front of you.
Take a deep breath and begin to become aware of this moment.
Notice your body.
Feel the heaviness of your body against the floor,
Chair,
Or bed.
Feel the strength in the muscles that hold you upright.
Feel the softness in those same muscles that allows you to bend,
Twist,
Walk,
And relax.
Take a moment to appreciate your body.
Pay attention to your breathing.
Notice as your chest and belly rise and fall.
Feel the air as it takes its journey from the tip of your nose to your lungs and back.
Feel the energy that comes with each inhale of fresh air.
Take a moment to appreciate your lungs and your heart.
Feel the energy that comes with each inhale of fresh air.
Notice the warm,
Tingling sensations in your hands.
Notice the same feeling in your feet.
Feel everything you can do with your hands and feet.
Feel the life in your whole body.
Feel your heart beating,
Your breath flowing,
The muscles moving and relaxing throughout your entire body.
Take a moment to appreciate the life that makes you,
You.
Expand your awareness.
Notice the sounds around you.
What are they?
How close or distant are they?
Are they constant or intermittent?
Take a moment to appreciate your ears and how they interpret vibrations and allow you to experience your environment through hearing.
Take a moment to appreciate your ears and how they interpret vibrations and allow you to experience your environment through hearing.
Notice the space in the room you're in.
Does it feel spacious and open or closed in and tight?
Does it feel safe and welcoming?
Feel how the empty space in the room allows the objects to be there.
Appreciate the room,
Its availability and its energy.
Let's take a moment to appreciate the life that makes you,
You.
Notice the light around you.
How bright is it?
Where is it coming from?
What direction?
What is the source?
Is it warm or cool?
What color is it?
Take a moment to appreciate your eyes that allow you to see the light and the light that allows you to see everything around you.
Let's take a moment to appreciate the life that makes you,
You.
Take a deep breath and let it out slowly.
Ask yourself,
What is right with this moment?
What is beautiful in this moment?
What do I appreciate about this moment?
Take another deep breath and as you exhale in your own way,
Express gratitude and appreciation for all that you noticed in this meditation.
As we bring this meditation to a close,
Take a final deep breath.
Slowly stretch and when you're ready,
Resume your day.
