Take a quick moment to settle in.
Arrive in this present moment.
Allow your body to simply be in the here and now.
You have taken the active step to do this meditation for yourself,
For your mind,
For your body,
For your nervous system.
So there is nowhere else that you need to be right now but right here with me,
With yourself,
Your body,
Your thoughts,
Your surroundings.
Take a moment and take in your surroundings.
What can you see?
Try not to find any names for it.
Simply see what you can see.
Now take a moment to hear,
To listen to the sounds that surround you.
What's the closest sound you can hear?
What's the furthest sound that you can hear?
Can you hear differently with your left ear compared to your right ear?
Again,
Try not to make,
Again,
Try not to create any words for what you can hear but simply just listen to the sounds as they come.
Now take a moment to put your awareness onto your body,
Your skin.
What can you feel?
Can you feel the connection between your skin and your air?
Can you feel the connection between your skin and the air that surrounds you?
Can you feel the space around you?
What does it feel like?
Whenever you feel like you are being lost in thought,
Just come back to your breath.
Find your breath at the tip of your nose on your inhale.
Follow it all the way into your belly,
Into your chest.
Observe what does it feel like to breathe.
Follow it all the way to your exhale.
Feel the warmth coming out of your nostrils.
Relax your shoulders,
Relax your jaw.
Soften the spot between your eyebrows.
You got nowhere to be right now.
You are exactly where you're supposed to be.
On your next exhale,
Close your eyes.
Now,
What can you see?
Try not to find any names for it.
Simply see what you can see.
Coming back to your breath,
Let's take three deep inhales and exhales together through the nose and out of the mouth.
Deep inhale through the nose and out of the mouth.
Two more like this.
Deep inhale through the nose,
Into your belly,
Into your chest and out of the mouth.
On the last one,
Really feel your belly,
Feel your chest through the nose and exhale through the mouth.
Let it all go.
How does your body feel right now?
Try not to find any names for it.
Simply feel whatever there is to feel.
Take a moment and focus on your left big toe.
I would like to do a quick body scan meditation with you.
So now,
What does it feel like to have a toe?
Where does it start?
Where does it end?
Can you feel the nail on top of your toe?
Don't force anything.
The less effort you put into this,
The more you will get out of it.
Don't overthink it.
Just feel whatever there is to feel.
Feel into your index toe,
Your left middle toe,
Your left ring toe.
Can you feel your little toe?
The top of your foot.
The base of your foot.
Your left ankle.
Your calf.
Your upper leg.
Your left hip.
Your left glute.
Your pelvic.
Your right butt cheek.
Your right hip.
Your right upper leg.
Your knee.
Your calf.
Your ankle.
The top of your right foot.
The base of your right foot.
Your little toe.
Your ring toe.
Your middle toe.
Your index toe.
And your big toe.
Feel both of your legs.
What does it do to your body when you put active awareness onto it?
When you're actively focusing on each and every body part?
How does it make you feel?
Now try to invite some softness into your lower back.
You can enhance this feeling with your inhale,
Thinking expansion on the inhale.
And soften,
Letting go on the exhale.
Let's take one more breath together.
Deep inhale,
Expansion.
And soften.
Relaxation on the exhale.
Can you feel your belly lift and lower with each inhale and exhale?
Can you expand it on the inhale?
Through your breath,
Take a big inhale.
Now exhale.
Soften.
Let go.
Come back to your natural breath.
Feel into your spine,
The very bottom of your spine.
Now imagine how you are going up your spine,
Vertebrae by vertebrae.
How does that feel?
This is supposed to be fun and easy,
Okay?
Don't put too much pressure on yourself.
Simply observe your body the way it is.
Everything is okay,
You're doing great.
Feel along your spine,
All of it.
Feel your back,
Your middle back,
Your upper back.
Feel your lungs,
Your left lung,
Your right lung.
Observe what happens when you breathe.
Feel your chest,
Feel into your left shoulder,
All the way into your left fingertips,
Down your left arm,
Into your fingertips.
Feel in each and every finger,
The stature of your body.
Feel your right hand,
Your left hand,
Your index finger,
Your middle finger,
Your ring finger,
Your little finger.
Now feel into your right shoulder,
All the way into your right fingertips,
Along your right arm.
Feel your right thumb,
Your index finger,
Your middle finger,
Your ring finger,
Your little finger.
How does your body feel from your neck downward?
Now put your awareness onto your neck,
The very top of your spine.
All the way into your head,
The crown of your head.
Can you feel the hair on your head?
Can you feel your left ear,
Your right ear,
Your forehead,
Your left eyebrow?
Your right eyebrow,
Your left eye.
How does it feel like to have an eye?
Where does it begin,
Where does it end?
Feel into your right eye,
Pay close attention.
Now feel into your left cheek,
Your right cheek,
Your jaw.
What does it feel like to have a tongue?
What can you taste?
Feel your teeth,
Your nose,
Your lips,
Your chin.
Take a moment to fully sit in this pure body awareness.
Feel your body,
Your breath,
The sensations of what it feels like to be human.
That awareness that comes with it,
The thoughts that come with it.
Whenever there is a feeling of discomfort,
I can invite you to look at it the same way you just looked at your body parts.
It's very important to not look away,
To watch every feeling closely no matter how uncomfortable it might be.
Trust me,
With every feeling that you observe it gets better.
The more you pay attention,
The more your body will feel listened to,
Acknowledged,
You can always work with your breath,
With your sense of awareness.
I know you're strong,
I know you have a beautiful,
Bright,
Shining light within you.
Can you feel that bright,
Shining light within you right now?
Just below your chest,
At the center of your body.
It's sitting right there.
Imagine this light becoming brighter and brighter.
The feeling of warmth,
Growing,
Warm,
Soft,
Bright light.
You're capable to do anything in this world.
With this bright,
Shining light of yours,
Put your hands on your belly.
Feel the connection,
The warmth between yourself.
Give yourself some love.
Thank your body for being there for me,
For allowing me to experience these beautiful feelings,
For creating memories,
For taking me to places,
For sustaining me,
For allowing my soul to have a vessel that I can actually be here in this world.
Now,
Whenever you're ready,
Gently open your eyes,
Taking in the surroundings that surround you.
Hope you have a wonderful rest of your day.
I hope this meditation helped you to reconnect with yourself,
Maybe calmed you down a little bit,
Carried this bright light out in this world.
It's very needed,
Especially at the moment.
Thank you and goodbye.
