Hello and welcome,
I'm Joanna Barrett,
Your guide for this meditation practice.
Please take a moment to arrive.
Find a position that feels as supportive as possible,
Lying down or sitting up if that is better for you.
Allow your eyes to soften or to close.
Take a slow breath in and a gentle breath out.
Invite your body to know it's time to rest here.
Bring awareness to your breath,
No need to change it,
Just know the saying the natural rise and fall.
Each inhale brings fresh oxygen and each exhale softens tension.
Imagine your breath as a companion here to support you.
We'll gently move attention through the body,
Part by part,
Noticing sensation,
Softening where you can,
And if softening isn't possible,
Perhaps offering some compassion instead.
We'll begin at your toes,
Notice your toes.
Feel any of the sensations here in your toes,
Warmth,
Tingling or numbness.
Breathe in,
And with your exhale see if you can soften just a little bit into your toes.
And if softening isn't available to you,
Perhaps whisper,
It's ok,
I'm with you.
Slowly move through your feet,
Up to your ankles,
Into your shins and calves,
Up to your knees,
And to your upper legs and thighs.
Take a breath,
Pausing,
Breathing,
Noticing sensation in your legs.
Bring your awareness up to your hips,
Into your pelvis,
And lower back.
These areas carry so much for us.
On your inhale,
Imagine spaciousness into your hips,
Pelvis,
And lower back,
And on your exhale,
Release what you can.
And if you experience pain in this area,
Simply offer it your kindness and attention.
Next,
Notice your belly rising and falling with each breath in and out.
Perhaps offering gentleness to this tender center.
Breathing into the space at the navel,
Sending yourself a wish,
May I be at ease.
Bring your awareness to your chest,
Feel the gentle rise and fall with each breath.
And soften your attention towards your heart center,
Right in the middle of your chest.
Notice any sensations here,
Warmth,
Coolness,
Open,
Or even numb.
It's ok,
And it is all welcome.
Breathing in,
Imagine filling this space with light and ease.
And breathing out,
Allow any heaviness to soften,
Even just a little.
If you'd like,
Offer a quiet phrase,
May my heart be cared for.
May my heart be at peace.
And now,
Shifting your attention to your fingertips,
Into the palms of the hands,
And the backs of the hands,
Up to your wrists,
Forearms,
Elbows,
And upper arms.
Having your attention now go to your shoulders,
Notice what's present for you.
Perhaps tension,
Heaviness,
Or ease.
Invite your breath into these spaces,
To simply rest as they are,
Or to encourage them to soften if you wish.
Bringing your awareness now to your neck and throats,
Jaw,
Cheeks.
If you notice any clenching,
Let the exhale soften your face,
And feel the breath softening every muscle,
Your brow,
Your eyes,
Your temples,
Softening your scalp.
Imagine the entire head cradled in kindness and support.
Now,
Widen your awareness to your whole body,
From head to toe,
Your living,
Breathing body.
All sensation is part of your experience.
I invite you to take a deep breath in,
And a long exhale out.
And silently,
Offer yourself these words of compassion.
My body is doing the best it can.
I offer my body care and love.
When you're ready,
Gently wiggle your fingers and toes.
Take a final,
Nourishing breath.
And slowly,
Open your eyes,
Returning to your world,
Perhaps with a bit more awareness,
Spaciousness,
Compassion,
Peace,
Ease,
And love.
Thank you for your practice.
