Alright,
So just allowing yourself to find a comfortable position that could be sitting down with your feet flat on the floor,
Could also be cross legged,
Or really just in any other position where your back can be long and elevated,
But your body can really be relaxed and at ease.
Once you find that space,
Just go ahead and allow your eyes to close.
For this meditation,
I want to invite you to flip your palms up on your thighs and just allow your hands to rest easy so there can be some softness in your elbows.
And we'll begin here by simply paying attention to your hands.
So feeling any sensations that may be arising,
Perhaps tingling,
Any temperature changes,
Maybe nothing at all,
Just really noticing.
And simply allow that awareness,
That curiosity of sensation to start to flow up your arms.
So feeling your wrist,
Paying attention to how they feel,
Your forearms,
Elbows,
Biceps,
Letting the awareness travel up into the shoulders,
Sweeping towards your neck,
Traveling up into your face,
Perhaps noticing any tension between your eyebrows or your forehead,
Maybe unhinging the jaw a bit,
Creating a little more space there.
Letting the back of the head to soften,
Just allowing that awareness to flow down the back of your neck now into your shoulder blades,
Letting it flow through your chest,
The front and back of your ribs,
Wrapping around your belly,
Flowing down into your hips,
Through both thighs,
Wrapping around your knees,
Your shins,
Your calves,
Flowing down and around your feet,
Bottoms of your feet,
And through each individual toe.
And just simply feel your body in space now.
Noticing how perhaps you've created like a blanket of relaxation over your body.
I want you to very gently just allow your awareness to land within your left palm.
I want you to imagine that on your next breath in,
You could breathe into your left palm and feel the air rise up your left arm,
Left shoulder,
Across your chest,
Into the right shoulder,
Down the right arm,
And exhaling out the right hand.
And imagine on your next breath in,
You inhale through the right hand,
Up the right arm,
Into the chest,
Over to the left shoulder,
Exhale out the left arm,
Palm,
Fingertips.
And again,
Inhale through the left palm,
Feel the breath rise up,
Imagining it flowing into the left arm across,
Exhaling down the right arm through the right palm.
And again,
Inhale through the right,
Feel the air flow up,
Exhale down the left,
Out the palm.
Inhale through the left,
Feel it rise,
Exhale down the right,
Feel it release.
Again,
Inhale through the right,
Exhale through the left,
Inhale through the left,
Exhale down the right.
Once more,
Inhaling through the right,
Exhaling down the left.
And just allowing the breath to come back to neutral,
Perhaps feeling the inhale flowing into both hands throughout the entire body.
On the exhale,
Just feel the body soften,
The palms soften.
From the space of balanced breath,
Creating harmony within your body.
Just want you to allow your awareness to flow into your heart space.
Just becoming aware of how this space within you feels in this moment,
Really how you feel in this moment.
Just observing without judgment,
Just what's here.
Allow whatever sensations or emotions arise to simply just be a part of this moment,
This experience.
And I invite you to really allow yourself to feel them,
To let them flow through you,
Take up space.
Just knowing that there's no right or wrong way to feel right here,
It's just whatever you're experiencing.
When you're ready,
Just let it flow.
When you're ready,
Just taking your time,
Just allow your awareness to land back on your breath.
So feeling your inhales flowing into your body,
Filling you up,
Feeling your exhales releasing from your body,
Softening you in.
Taking your time,
There's no rush.
Whenever you feel ready and comfortable,
You can simply allow yourself to come back to this space back into your body.
Whenever you're ready,
You can just open your eyes.
