Melt Away With Awareness

Take a nice deep breath in through your nose and on the exhale allow yourself just to settle in and melt into the chair or the floor or bed or wherever you are.

Let's just allow this meditation to be a time for you to let your thoughts go and to check in with this body.

We always begin with acceptance,

Beginning with a complete acceptance of anything that has brought us to this moment.

Maybe even take your hands before we begin and just make them into a fist.

Any tension that you have in your life,

In thought,

Physical,

Emotional,

Put it into your hands right now and just make a fist.

Put all those worries,

Those concerns,

Those stresses into that fist and then gently just release.

Release the hands,

Allow them to relax and with each breath allow them to open as they like.

Maybe putting your hand down so that they can be resting comfortably and then bringing your focus to the top of your head,

Noticing the weight of your head.

If you're sitting up,

The weight of your head holding it up or if you're laying down,

The weight of it lying on the ground.

The touch sensation of the ground behind your head,

Feeling the support beneath you that you don't have to do anything,

You can just simply surrender into the floor or wherever you are sitting.

Then we move up to the top of the head,

Bringing our focus into the hair,

The crown,

The forehead,

Just melting down your face into your nose.

With each area that we go into,

We're just simply noticing this area,

Witnessing it and accepting it.

In this witnessing and accepting,

If there's any tension that we are aware of or unaware of,

With this witnessing and accepting,

We're simply allowing it to melt away with our awareness.

We now move into the eye sockets,

The eyeballs,

Which are resting now,

Witnessing and accepting them,

Allowing them to rest and to receive the warmth of your awareness and the brain and the fluid around the brain and then moving down into the cheeks and your mouth,

Your tongue,

Your teeth,

Witnessing and accepting your gums,

Your lips,

And you feel the movement of the breath in this area.

Simply witnessing and accepting,

We melt more deeply into the body and into the present moment,

Moving into the ear canal,

Witnessing and accepting and appreciating our ears for being able to receive the sound that allows you to move through life and hear others and to hear nature and to hear silence,

Knowing that the co-mingling of sound and silence allows you to have more understanding and connection in your relationships.

We're just appreciating that and then moving down into your neck.

First notice the back of the neck,

Which often has a lot of tension,

That upper cervical part of the spine,

Upper neck,

Allowing that to really be held by the floor and by your awareness,

Allowing it to rest and then moving into the neck,

Into the area where the breath moves,

Witnessing and accepting the movement of the breath as it opens this area and relaxes with each breath.

This is your area of expression,

Your throat chakra,

All about truth,

Permission,

And expression.

Just noticing the front of your neck too,

Which also moves up a little bit into that jaw,

Witnessing and accepting your jaw.

You can even rub your jaw if you want.

It has any tension,

We often grip it,

Just making sure you're allowing that area to be in a place of release.

You can always massage any areas you're noticing if it needs it.

With that gentle touch and awareness,

Allowing the cells and molecules in your body to receive this witnessing and accepting so that they can really receive the care and recalibration that this meditation brings.

It's a very deep healing meditation to move through our body in this way.

Then moving down into our shoulders where we tend to carry burden.

Just noticing any tension,

Sometimes it's good to move them back if that's comfortable or just allow it to melt more deeply.

Then inviting any burdens you may be carrying to just be witnessed and accepted and let go of here.

Melting into the floor or wherever you are.

Allow these burdens to be released.

We can only release what we give permission to release,

So by giving permission it can release.

Then moving down from the shoulders into the arms where we often hold anger,

Witnessing and accepting any anger that we are aware of or unaware of to simply be let go.

You made these fists in the beginning,

That's what we tend to do with anger.

Just allowing the vibration of energy to move down our arms and through our fingertips,

Releasing out.

Then moving back up the arms into the chest,

Moving into your lungs,

The left and the right lung together first.

The lungs are all about grief.

As we breathe into our lungs,

We breathe new life deeply into the bottom of our lungs.

Sometimes we don't breathe very deeply.

Just take a nice deep breath to the bottom of our lungs as we honor this area of our body.

We breathe in and hold and release.

You can do that again on your own,

Breathing in for a few seconds and then holding and then releasing.

Noticing any old grief to be seen,

To be witnessed,

Accepted and released.

We can invite our breath to be the agent that now moves through our lungs more consciously,

Allowing other grief experiences to be woken up and released simply by breathing.

And so whenever I feel grief,

I can simply pause and notice my breath as I move in and out of my lungs.

And then moving into your heart,

Your heart center.

This is a center of love,

Compassion,

Forgiveness,

Peace,

Harmony.

And often it doesn't feel that way.

It can feel very tight,

Heavy,

Strained,

Stressed.

Whatever's happening,

We simply witness and accept it.

If there's turbulence,

That's fine.

We're not trying to change anything.

We're just allowing it.

With our awareness in the heart,

We can invite the back of the heart to open,

The right side of the heart,

The front of the heart and the left side.

And if you see other facets other than those four,

You can open all of them and allow your breath to move through all the facets of your beautiful heart.

Just like if you were cleaning out a room and you opened all the windows to allow the energy to move through it.

We're bringing new fresh energy into our heart,

Cleansing,

Clearing and releasing.

And then we move down into the belly,

Just below your ribs,

Your solar plexus.

Just honoring this personal power center,

Witnessing and accepting it.

If it feels tight or open,

Whatever's happening here again is fine.

Just bringing your attention to it.

Breathing in and out of that solar plexus area above the navel and below the ribs.

Just honoring it and then moving more deeply into the digestive system.

Many organs here,

Your digestion and so many other things happening and simply acknowledging all these organs,

Witnessing and accepting their work that they do on your behalf without question with some gratitude for all the work that is done in our body.

Witnessing and accepting the movement of energy that's moving through here as we breathe and anything that's stuck,

Simply inviting it to release down into the ground.

Any energies that are no longer serving are stuck.

As we breathe,

We can just release.

Then moving a little further down into the womb area,

Your second chakra,

The sacral,

Your divine feminine energy,

Your creative energy.

Also if you ever feel emotional,

This can be a little out of balance.

Just honoring this really sacred space within you.

Just witnessing and accepting it.

Allowing your focus,

Your awareness to bring more relaxation into it.

The warmth of our awareness,

Allowing it to be loved and released.

Any tension,

Just asking myself if I can relax just a little bit more here,

Allowing the ground to just receive you even more,

Melting even more into this space.

Knowing that your spine and your spinal fluid can also be nourished by your awareness,

Allowing it to release as well.

Moving to the tip of the spine,

Which is your first chakra,

The root,

Your security,

Your safety,

Your connection to the earth.

Using that area to really feel acknowledged,

Witnessed,

Accepted for wherever it may be and for it to be grounded and relaxed.

And then moving down into your legs,

Your quads,

Your hamstrings,

Allowing all of that to simply release.

We often hold our legs in a tenser space than we need to.

So just noticing if you can release it even a little bit more.

Maybe even moving your legs side to side a little bit if that feels good or relaxing.

Bringing your breath and your awareness completely into these legs that support you,

Allowing them to be completely supported and released right here,

Right now.

Then moving into your knees,

Which work very hard,

Allowing them to be witnessed and accepted for whatever pain they may feel.

Simply relaxing and being nourished by your presence.

And moving down into your calves,

Your shins,

All the veins that move through your lower leg,

Allowing them to relax even more,

Witnessing and accepting any pain.

And then moving down into your feet,

All the bones.

Your feet can feel really tired or like they need to be massaged.

Right now,

We're just allowing them to be received by the floor wherever you are sitting.

Acknowledging how our feet hold us up and walk us through life.

Having gratitude for all of the weight of life that they carry,

Not just physical weight,

But we carry a lot of other weights in our life.

And with that thought,

We can release any weights,

Any burdens that we don't need to carry on from this moment.

Let them release through our feet.

Let our load be less.

And then allow yourself to move into feeling the entire body in completion,

From the tip of your toes to the crown of your head.

Just noticing how you feel.

You could feel formless.

You might not feel your body or you might feel it.

Whatever experience you're having is perfectly fine.

Feeling the movement of the breath through this energy field that you are.

Allowing that expansion and contraction of the breath to be the gentle massage that moves through you right now and always.

So as I move through my day or evening,

Whenever I feel turbulence in my environment or in myself,

I can simply pause,

Bring my focus inward and be with the gentle movement of my breath,

Which always brings me back to the present moment.

If you want to pick an energy,

Maybe it's an energy you connected to in this meditation like peace or release,

Letting go or relaxation or witnessing or accepting or breathing.

Maybe you have your own idea.

Pick an energy and let that be the vibration that you connect to throughout your day.

Maybe you pick gratitude if you pick that.

That can be your mantra for the day.

Let me be grateful or let me be breath.

Whatever it is,

That's your mantra that you can move with through the rest of the day to remember how to come back into your true home of presence.

So finally just feeling your body acknowledging this time that you took to witness and accept.

And we'll finally end with the sound of this heart chakra bell.

Allow the sound to move through you,

Receiving its energy,

Its healing energy as I ring it three times.

One,

Two,

Three.

One,

Two,

Three.