Welcome my friend.
My name is Samantha.
Thank you for joining me today.
For this meditation,
You can sit up or lie down.
In either shape,
Spine should be neutral and long.
So please find a way to get comfortable and take some nice,
Big,
Deep breaths.
Breathing in and breathing out.
Take another breath in and another breath out.
And with the next out breath,
Close your eyes if you have not already.
And just start to feel the weight of the body.
Starting to notice the points of contact at the feet,
Either on the floor,
Or wherever you are laying.
In the hands,
Resting on your legs,
Or on the stomach,
Or beside you,
Wherever they are resting comfortably.
Perhaps you are noticing any sounds.
Just bring in the mind into the physical senses.
Settling back into the space around you.
Now,
Bring in the attention a little bit more towards your body.
As you begin to scan down from head to toe,
Start to notice any areas that feel comfortable or uncomfortable.
And just start to build up a picture of how your body is feeling right now.
Notice if there is any particular mood that might be around at this moment.
And gently shift your focus to the rise and fall of the breath as you continue to scan,
Wherever you feel it's strongest in the body right now.
As you become more increasingly comfortable in the following of the natural rhythm of the breath,
I'd like you to imagine now a steady flow from above the head.
A flow that is almost like the sunlight coming down on you.
Feel it being very smooth,
Very warm,
Very clear,
And very bright on your body.
It's almost like taking a mental shower.
It's flowing down the top of the head.
And it's beginning to come onto the rest of your body.
You begin to feel it traveling all the way down.
It's going to fill the body up as though it was a container.
It's beginning to melt away any tension,
Any discomfort.
You're following the sunlight as it travels down through the body,
Sliding down towards your feet.
You continue to follow it and feeling this comfort as it fills up the toes one at a time.
You mentally acknowledge each toe as it goes through.
Then the sunlight returns the other way,
And it begins to travel up through the feet,
Then the heels,
Then the ankles,
And upwards towards the heels,
Just melting away all the tension,
Focusing on spaciousness,
Brightness,
And the warmth of the sunlight.
It's continuing up half of the legs,
And then towards the hips and the pelvic area,
A continuous flow coming into the body and continuing to melt all your tension away.
As it continues up the trunk of the body,
You now feel that warm sunlight on your stomach,
Then your lower back,
And up towards the diaphragm.
It feels so good as it melts away all the tension.
It continues to flow up now onto your chest and the upper back area.
You now feel it on the top of your shoulders,
Then it goes down onto your arms and your elbows,
Then your hands.
You can feel bits of warmth in each finger,
Just filling them up.
Then as your hands and your wrists continue to warm up as well,
Again,
Just feeling it as it fills upwards again towards the elbows and the shoulders,
All the tension just melting away as now it goes up and travels up to the neck and then the throat area and up to the head,
All the muscles in the face in the positive way.
It gives you a little smile until it gets to the top of the body.
It's through the entire body now.
It's full of all that spaciousness.
It's a clear feeling as it continues to flow downwards and just resting in the mind.
You can just let go of any focus for a moment and just allow the mind to rest in the space.
You take a few breaths as you sit and you rest with all the tension that has melted away.
Now,
Just bringing focus back to your body again as you start to feel the weight of the body again,
The physical points of contact,
Either where you sit or where you lay.
Notice the sounds around you,
Any smells around you and bring yourself back to the space around you.
Slowly open your eyes whenever you are ready.
Thank you for joining me today and take care.
