Let's begin by getting into a comfortable position.
Relax your head and neck.
Drop your shoulders down away from your ears and take some thoughtful,
Slow breaths.
In this meditation,
I'm simply going to help you become more aware and present of your body.
Continue your mindful breathing.
Notice the weight of your hands on your lap.
Drop your shoulders even farther from your ears.
With your next breath,
Lift the top of your head,
Extending your spine and your neck.
Imagine your breath filling your entire torso.
Let each breath in feel light and whimsical.
Let each breath out feel drawn out and focused.
Bring your attention again to the top of your head.
Clear your mind of anything that is not in the present moment.
Give yourself time to be present and to focus solely on your breath and on the words you hear.
Imagine light at the top of your head now melting down towards your ears and your eyes.
Let it linger here for a moment.
Allow the light to melt again towards your nose and your mouth,
Your chin and your neck.
As it approaches your shoulders,
Again,
Draw your shoulders down away from your ears,
Extending your spine.
Let the light then extend to your elbows and your hands.
Let your hands fall open and relaxed.
Let it fall through your chest and intestines,
Past your lower back and your hips.
Let your legs also feel heavy as they are relaxed towards the ground.
Once the light and attention arrive at your ankles,
Guide it towards the soles of your feet.
Notice any sensations you have there of warmth or tingling.
These next few breaths bring in light and warmth to your body.
Breathe here for a few moments,
Noticing any sensations in the body but also letting them pass from your mind effortlessly.
Let's close this body awareness meditation by filling our breath with gratitude and hope.
Decide that you took the time to breathe and listen and hope that you'll allow yourself the space to do it again soon.
