Let's begin this meditation by settling into a comfortable position,
Relaxing the muscles,
Relaxing the mind,
And taking three deep breaths,
Inhaling through the nose,
Filling the lungs with air,
Holding it,
And release,
Breathing out,
Inhaling,
Filling the lungs,
And exhaling,
Blowing it all out.
One final time,
Inhaling,
Deep into the lungs,
Filling the lungs with air,
Holding,
And exhale,
Release the tension.
Continue to breathe in a nice normal breathing pattern,
Focusing on sending the breath into the belly,
Continuing to relax the muscles,
The mind,
And just connecting to the breath.
Inhaling,
And exhaling.
I want you to begin to bring your focus and attention to what you can feel,
What sensations can you feel on your skin,
Perhaps any tightness in the muscles,
Or restriction from clothing.
Just become aware of the feelings and sensations of the body.
Perhaps you can feel the softness of your clothes against the skin,
Maybe your hair is tickling your face.
Whatever you are feeling right now,
Just notice it and let it be.
No sensation,
No feeling is right or wrong here.
Now I want you to begin to pay attention to what you can hear,
What sounds are in the environment surrounding you,
Whether you're in a quiet environment where you can just hear my voice and the music playing,
Perhaps you can hear something in the distance,
Birds chirping,
Cars driving past,
Just paying attention to all the sounds that surround you right now.
Again anything that you are hearing,
Don't let it frustrate you,
Distract you,
Just let it be.
Let a sound pass you by and continue to listen to the noises around you.
Now I want you to take your awareness to your nose,
What do you smell in the environment around you?
Is there a strong smell coming from the kitchen?
Or is there nothing really in particular that you can smell?
Whatever is your reality right now,
Just continue to focus on the sensation of smell,
Picking out any tiny detail.
Now bring your awareness to your tongue,
Can you taste anything in this moment?
Perhaps the last beverage that you consumed,
Maybe you just brushed your teeth,
Maybe you just ate some lunch.
Just pay attention to the taste that's coming from your mouth.
And finally we are going to pay attention to what we see.
So if you have your eyes closed,
What do you see within right now?
What feelings or emotions have come up for you during this meditation?
What feelings or emotions came up for you when you were starting this meditation?
Continue to just focus on what you see within,
It doesn't have to be anything profound,
We don't necessarily have to have an aha moment.
Just being present with what we see within.
And as you begin to bring your awareness back to the present moment,
Slowly blinking the eyes open,
Wiggling the fingers,
Wiggling the toes,
Just focusing on what's around you.
And as we bring this meditation to a close,
We're gonna finish with three deep inhales and exhales.
So when you're ready,
Taking a deep breath in through the nose,
Filling the lungs with air,
Hold it and exhale through the mouth,
Releasing anything that you need to.
Again inhaling nice and deep and exhale,
Let it all go.
One more time,
A nice big inhale,
And release it with a sigh.
Thank you so much for joining me for this meditation today.
I hope you are feeling more grounded,
More present,
More centered within yourself.
And thank yourself for taking this time to honor you,
Your mind,
Your body and your soul.
