Hello.
Thank you for choosing to meditate with me.
Take a moment to set your space.
Whether you are home,
On the go,
Or in a public space,
Take a moment to arrive.
Feeling your feet on the ground,
The support beneath you,
Maybe taking a deep breath and on the exhale,
Give yourself permission to be here now,
Releasing any expectation of yourself for this meditation,
Just beginning to welcome all parts of you here,
Welcoming each thought,
Each emotion,
Each sensation in your body,
As if you are greeting a friend at the door,
Welcoming each part of you as it arises in your awareness.
Let's do a body scan to settle in a little more,
To ground the awareness in the direct experience of your body right here in this space that you're in,
Beginning by bringing your awareness to the top of your head,
And then let the awareness wash down around all sides of your head,
The scalp,
Aware of your scalp,
Your hair,
Down behind the ears,
Down the back of your head,
Down the muscles of your face.
As your awareness moves down through your body,
I invite you to allow a little softening.
If you arrive in a place in your body that's holding tension,
Then seeing if you can allow it to arrive,
Releasing that tension to just be.
So aware of your forehead,
Softening the forehead,
The muscles between the eyebrows,
Corners of the eyes relaxed,
Cheeks,
Corners of the mouth,
The lower jaw,
And maybe even letting that lower jaw hang heavy,
Down the muscles of the neck and shoulders,
Letting the shoulders soften back and down.
Maybe drawing the jawbone gently back,
Finding a little extra length through the back of the neck and the spine.
And then allowing your awareness to wash down through your torso,
Your arms and hands,
Letting the hands rest heavy,
Letting the belly hang soft,
The hips,
The glutes relaxing,
Allowing the support beneath you to hold you,
The legs fully resting,
Releasing any tension in the legs,
Aware of the sensations,
But letting them be just as best as you can.
And down to your feet,
Letting the feet rest entirely.
And now just becoming aware of your breath in your body,
Maybe breathing in through the bottoms of the feet all the way to the top of your head,
A nice long inhale,
And then a nice long exhale from the top of your head all the way out the bottoms of your feet.
Awareness like a gentle wave washing over you,
A gentle wave of awareness.
Helping to bring you back to this moment,
Maybe finding a little space in the mind as you ground your awareness in the direct experience of your body right here.
Fully supported.
You are here now,
Nowhere else.
Becoming aware of your breath in your body again.
All parts of you get to be here.
Notice how you are meeting yourself,
The reactions or attachments to your thoughts,
To the sensations in your body.
Slightly take a moment to notice how you are meeting yourself,
How you are meeting the moment as you allow the gentle wave of awareness to wash over your experience.
Imagine a wave washes over you with each inhale bringing something new to your perspective or your attitude,
Your mindset,
And each exhale like a wave of awareness washing back out into the vast sea of awareness.
And maybe taking something you're ready to let go of,
To shift into a new perspective,
New attitude,
New mindset.
Take your time.
And coming back into the space you're in,
No need to yank yourself out.
Maybe first just become aware of your body without movement.
And then take a deeper breath,
Gently bringing you back a little more.
Thank you for your practice today,
And thank you for your presence.
