To begin this meditation,
Find a comfortable seated position or you can be lying down.
To begin,
We'll take three deep breaths together.
So to start,
Let out all of the air that you currently hold in the body.
And then breathing through the nose,
Take a deep breath in and slowly exhale.
Again,
Deep breath in through the nostrils,
Filling the belly and slowly exhale and releasing.
And one more time,
Take a deep and slow inhale and slowly exhale,
Feeling a sense of releasing,
Relaxing,
And settling in.
And then allow your breath to return to its normal rhythm.
And just take notice of how your body is currently feeling,
How your breath feels.
Not needing to change anything,
But just noticing and allowing.
And begin to relax your brow and softening your jaw.
Relax your shoulders.
And then soften your hands and loosen any tension that might be there.
And just let your attention rest for a moment in your hands,
Seeing if you can feel them from the inside out.
Noticing the temperature,
Noticing any sensations,
Maybe some tingling.
Maybe there's tightness.
And just let your attention be here for a moment in the hands.
And then bring your attention to your seat.
Or if you're lying down,
Bring your attention to your lower back and this part of the body,
Resting against the chair or the floor.
Let your attention be like weight,
Like a weight in the body.
The more your attention rests here,
The heavier that weight gets.
And then bring your awareness and this weight into your feet,
Noticing the temperature of your feet,
Sensations,
Feeling them from the inside out.
And then again,
Returning to the breath.
Just letting the breath be as it is,
Feeling the body breathe itself,
And finding some space to just rest here with the breath and with the soft rhythm of the inhales and the exhales.
And when you feel ready,
Begin to bring a little bit of movement into the body,
Slowly rolling the shoulders,
Rolling your wrists.
And then you can begin to blink your eyes and then you can begin to blink your eyes open.
Return back to the room.
Return back to the moment.
