This is a daily meditation that you can do whenever it seems to fit your schedule best.
Finding a comfortable seat whether you're seated on the floor or in a chair allowing yourself to ground into this space adjusting your clothes your physical body anything that you need to become more comfortable we'll start this meditation with three deep breaths in filling up your belly breathing in through your nose opening your mouth and exhaling longer than your breath in taking another deep breath in through your nose open your mouth exhale nice long breath out and the last time inhale through your nose filling up the belly filling up the lungs opening your mouth and exhaling all the air out relax the jaw and swallow to clear the throat we'll start by scanning into the body we will do our best to give up thinking and allow our mind to have awareness of the body let us start by bringing our mind into our left ear sense the left ear and sense the right ear welcome the sensation of both ears simultaneously now bring your awareness to your cheeks nose observing the flow of air in and out of the nose awareness of the right eye the left eye noticing both eyes simultaneously sense your forehead sense your scalp the back of the head face jaw and neck bring your awareness to your right shoulder your left shoulder your right forearm your left forearm right elbow left elbow right forearm left forearm right wrist left wrist right palm left palm right fingers left fingers sense the entire right arm sense the entire left arm sense both arms simultaneously sense your right chest your left chest your right abdomen your left abdomen your right hip your left hip your right glute your left glute your right lower back your left lower back your right upper back your left upper back sense the back of the body sense the front of the body sense the whole torso at the same time sense your right thigh your left thigh your right knee your left knee your right shin your left shin your right ankle your left ankle your right foot your left foot the bottom of the right foot the bottom of the left foot the right calf the left calf the back of the right knee the back of the left knee the back of the right thigh the back of the left thigh sense the entire right leg sense the entire left leg sense both legs simultaneously allow your body to be present here in this moment your body as a whole and when you feel ready taking a deep breath in through your nose filling up the belly the lungs breathe the breath all the way up to the crown of your head and when you are ready open your mouth exhaling a long exhale breath bringing your hands to your heart just taking a moment here to express gratitude gratitude for your mind your body your breath and your meditation practice thank you so much for joining this daily meditation wishing you a blessed day
