Welcome to meditation.
Our midweek mind break.
So just.
Become comfortable,
Right?
Just get yourself to be comfortable.
Position yourself as you can shifting.
Your weight to allow your body to become fully supported.
And try to arrange it so that your head,
Your neck,
Your spine are straight and stacked.
And if you feel comfortable closing your eyes,
Go ahead and close your eyes.
And let's take a nice,
Long,
Deep,
Full,
Cleansing breath.
And then exhaling as fully as you can.
And then taking another deep breath.
Full cleansing breath deep into the belly.
And then breathing out as completely as you can.
And then gently allowing yourself to turn your attention inwards.
Focusing inside for just this next while.
To see how your body feels.
To take a gentle,
Curious inventory of your insides.
Just a friendly interest in what's happening in there.
Interested in your own well being.
Looking to see how you are for this next few moments.
What is your energy level?
Feel like just now.
Noticing your mood breathing deeply and easily.
And looking inward with honest.
With a neutral eye.
And feeling where your body might be tight or tense or sore.
And where it feels loose and open.
Just letting your awareness move around the insides of your body.
Starting perhaps with your head.
Checking to see how it feels inside your head.
Whether it feels tight and congested.
Or comfortable and open.
Just notice.
And then moving down into your neck and shoulders,
Curious about any tightness or heaviness.
And down into your chest.
Continuing to breathe smoothly.
And deeply.
Sensing how it feels around your heart.
Aware of any sensation there might be.
Either heavy or tight.
Or spacious and open.
Just notice with detached awareness.
Moving around into the length of the back.
Noticing how your back feels.
All along the spine.
All the way to your tailbone.
And then coming back around to see how it feels inside your belly.
Continuing to breathe deeply and easily.
Feeling what is happening all through your abdomen.
Noticing in a friendly but detached way any tension or fear.
That might be held there.
And moving your awareness down into your bottom.
Seeing how it feels along your whole pelvic floor.
And down into your legs.
Feeling any tightness.
Or rigidity in the legs.
All the way down to the feet.
All the way down to the tips of the toes.
So just doing this gentle,
Curious inventory of the inside of your body.
Noting where it might feel denser,
Heavier.
And where it feels looser,
Lighter,
And free.
And taking a couple more deep full breaths.
All the way down into the uncomfortable places.
Breathing the warm energy.
Of the breath.
Into the heart of the discomfort.
And breathing it out.
Sending the breath into the core of the tightness.
Letting it warm and loosen and soften.
All around and through it.
And then breathing the discomfort out deeply and fully.
Breathing in.
And breathing out.
And as we sit for the next several minutes.
Taking this time to.
Find the space to reacquaint ourselves with this body of ours.
Our steadiest companion,
Our oldest friend.
Listening to it.
Acknowledging it.
Smiling at it.
Letting the thoughts come and go with the wave of your breath.
Letting your awareness sink down.
Allowing your spirit to settle.
All the way down into your body.
Softly and easily rolling into every corner like a gentle Misty fog and letting yourself feel the fullness of it.
Breathing fully and easily.
Into every corner of your being.
Softly acknowledging.
The sore weary places.
In the strong,
Solid places.
No praise.
No blame.
Just noting.
Of what it is.
And remembering how good it feels to connect back into yourself.
Allowing your breath to be the vehicle.
Breathing in.
And breathing out.
And so whenever you are ready.
Taking another full,
Deep,
Cleansing breath.
And gently with soft eyes.
Coming back into the room whenever you're ready.
Knowing in a deep place that you are better for this.
Take a deep breath in.
Slowly exhale it out.
Bring your hands together at your heart center.
Bowing in gratitude.
You're welcome to join me in chanting the sound of Aum to close our practice.
Take a breath in.
With my gratitude and the light that shines within my heart to yours.
I bow.
Namaste.
