Settling in to a comfortable seated position will bring our awareness to our breath.
Let's begin to notice the sensations of the entire inhalation.
Feeling the breath moving in through the nose,
Sensations of the chest,
Expansion of the abdomen.
Becoming aware of the entire exhalation as the breath moves back out.
We'll start to develop a kind awareness of our bodies as they are in this moment,
While inviting deep relaxation and clarity of mind.
So bring your awareness to your face,
Noticing sensations of your lips,
Your cheeks,
Your nose,
Your eyes,
Forehead,
Temples,
Top of your head.
Back of your head,
Your ears,
Back of the neck,
Front of your throat.
Facing your shoulders,
Upper arms,
Elbows,
Forearms,
Wrists,
Hands,
Fingers.
Just notice your hips,
Your buttocks,
Thighs,
Knees,
And shoulders.
Your hips,
Your hips,
Lower legs,
Ankles,
Feet,
And toes.
And kindly,
Gently bring your awareness to your sit bones.
Notice the sensation of them making contact with your seat.
Just kind awareness to any sensations in this area,
Your roots.
Moving up into your sacral area,
The front of your abdomen.
And continuing into your solar plexus,
Your mid-back area.
Touching base with the sensations of your breath.
Moving up and settling in your heart center.
Start to develop the imagery as if you are being breathed from this area.
The inhalations and exhalations moving in and out from your heart center.
Notice and sense your entire body as one.
Calm and relaxed in this moment,
An energy of kind awareness.
Sometimes we place energy in how we want to be,
Think that we need to be.
But here and now,
You're just kindly observing this moment,
Just knowing everything,
Our entire being is exactly as it should be.
We can start to develop this kind awareness by thinking to ourselves on the inhalation,
I allow myself to be exactly as I am in this moment.
And on the exhalation,
I accept my body exactly as it is.
Inhaling,
I allow myself to be exactly as I am in this moment.
And exhaling,
I allow myself to be exactly as I am.
There are no expectations,
No need to change,
Just kind,
Loving acceptance.
And I allow myself to be exactly as I am in this moment.
We'll bring our awareness back to our heart center,
Spending a little more time cultivating a deep sense of love and acceptance to ourselves.
And now on the inhalation,
Just mentally stating,
May I be well.
And on the exhalation,
May I be happy.
As you wish yourself well,
You may sense a feeling of heat or warmth in the heart center.
As you develop these feelings of loving kindness to yourself,
Just let these sensations become the focus of your meditation.
Just inhaling,
May I be well.
And exhaling,
May I be happy.
And exhaling,
May I be well.
And now we can integrate the affirmations we've been working with.
So on the inhalation,
Thinking to yourself,
I accept with loving kindness the experience of my body and mind in this moment.
And on the exhalation,
May I be well.
May I be happy.
May I be happy.
And on the exhalation,
Just letting your body and mind be the focus of your meditation.
And on the exhalation,
May I be well.
And exhaling,
May I be happy.
And now we'll let go of all thoughts.
Let go of all thoughts of ourselves,
Just bringing our kind attention back to the breath,
Enjoying the sensations of a clear mind,
Relaxation through the body,
And kind acceptance of our own.
Stay with the entire experience of the inhalation.
Feel all sensations of the exhalation,
Just the natural breath.
Everything is as it should be in this moment.
Everything needs to change.
Everything needs to change.
Everything needs to change.
And allow yourself to imprint the clarity of minds,
Sensations of relaxation in your heart,
In your mind.
They are always available to you,
This kind loving acceptance.
And hopefully you'll take this kind attitude with you throughout your day.
You're welcome to stay here,
Continue your meditation.
You can gently bring yourself out,
Slowly opening your eyes,
Just taking a few breaths before moving on.
Thanking yourself for practicing.
Have a beautiful day.
Namaste.
