Good morning and welcome to this gentle meditation.
You can start by finding a comfortable position,
Either sitting up or lying down,
And just take your time.
There is no rush.
Just make sure that you are completely comfortable.
If you're sitting up,
Gently roll the shoulders back.
If you're lying down,
Take up space.
Allow yourself to spill out onto the floor.
Now,
Let's take three cleansing breaths together.
In through the nose,
Out through the mouth,
In through the nose,
Sigh out the mouth.
One more,
In through the nose,
And out through the mouth.
Allow the breath to become natural.
Release the tummy,
Relax the chest,
And just let the air flow in and out through your nostrils.
Starting with the feet,
We'll move up through a body scan.
Notice your toes.
Notice the toes.
Notice the soles and the tops of your feet.
Experience the point of contact with your feet and the floor.
Moving up into the calves and the shins,
Up into the knees,
Into the thighs.
Now,
Bring your awareness to your hips,
Moving into the belly and the lower back,
And moving up into the chest and the upper back.
Noticing sensations,
No judgment.
Bring your awareness now into the hands,
Your fingers,
Your palms,
The backs of your hands,
The wrists,
Your forearms,
Your upper arms,
And the shoulders.
Bring your awareness into your neck and your throat.
Now,
Moving up into the jaw,
Your cheeks,
Your ears,
And now your eyebrows,
Your forehead.
Now,
Bring your awareness to the crown of your head,
And just allow your awareness to sit here for a moment.
Let's take three more deep breaths in through the nose,
Sigh out the mouth.
In through the nose,
And sigh out the mouth.
One more in through the nose,
And sigh out the mouth,
Allowing your breath to flow in and out naturally once again,
Bringing your awareness now to your breath.
Relax the tummy,
Relax the chest.
Notice the breath flowing in and out the nose.
Notice the chest as it moves up and down as the breath moves in and out.
Relax the tummy.
Notice how full and sweet the breath is as it moves the tummy up and down.
Now,
Notice if you're holding any grip onto your body,
Can you,
For a moment,
Trust that the ground beneath you will hold you up?
That the air surrounding you will hold you together?
Can you trust that for a moment,
If you let go,
You won't fall apart?
Just allow the body to release,
Release the grip,
The grip on your muscles and your bones.
Just let it go.
Even for a moment,
It doesn't have to be for long.
Now,
Bring your awareness to your heart center.
Feel into this space and notice what's living there right now.
Whether it's joy or pain,
Love or grief,
Simply allow it to be there.
Give it some room.
Now,
Physically,
With both of your arms,
Wrap them around yourself and give yourself a hug.
Feel your hands on your shoulders,
Maybe tuck your chin into your chest.
Take this moment to give yourself some grace,
Some compassion.
Whatever you've been going through,
You are enough.
You are doing the best that you know how.
Go ahead and release your arms back down by your sides.
I want to give you a minute here just to be,
Just to exist.
You can keep your attention on the breath,
In your heart space,
Or at the crown of your head.
If you notice that your attention is wandering,
That you're falling into daydreams,
Just know that the purpose of meditation is not to cease thinking,
But to simply notice when you are thinking and come back to the present.
I'll let you be here and I will bring you back when it's time to close out.
All right,
Wherever you are,
Go ahead and bring your attention to this new present moment.
Bring your left hand atop your heart and your right hand on top of your left.
And let's take one last deep breath together,
In through the nose and out through the mouth.
Slowly release your hands and whenever you're ready,
Gently open your eyes.
Be gentle with yourself today.
Give yourself grace and compassion.
There is a lot going on,
Not only in the outside world,
But in each of our internal worlds.
And you deserve patience.
I hope you enjoyed this meditation and I greatly appreciate you joining me today.
Have a wonderful and peaceful day.
Bye.
