So welcome to your meditation practice.
Start by finding a comfortable position for your body.
You can close your eyes as you adjust the shoulders.
You might take some gentle movements through the head,
Letting the head slowly tip side to side.
Maybe the arms want to take a stretch into the air.
And start to feel the joy of stretching,
The joy of breathing.
No strategies,
No techniques yet.
Just arriving here fully,
Letting all the muscles of your face soften.
And do whatever else you need to do to arrive here.
Maybe you need some different props or the body wants to stretch or move a different way.
You can take a few big breaths through your spine.
Maybe some big breaths into the belly and releasing out of your mouth as you exhale.
We're coming back to a simplicity.
So if there's a lot of complex thoughts around this practice or this moment,
Replace them with the simplicity of your breath awareness.
So you can choose your breath over any disturbances.
And bring your breath through the heart space.
Give another scan through the body,
Especially the shoulders,
Your back.
And relax all the muscles.
Relax your thighs and your legs.
With a full body breath,
Feel a brightness radiating in your whole being.
And you can allow there to be a space here where you feel the different layers of your body.
You feel the emotions.
With a fuller breath,
You can feel your whole body.
You can also step back from the thinking,
Stepping out of the mind and down into the heart space where you allow everything to be as it is.
Another wave of relaxation down the body.
You can especially relax your face,
Loosening off any tension.
Allow the body to breathe or move any way it wants.
And allow your meditation to really flow any direction,
Keeping the body relaxed and an attitude of allowing.
No matter what arises,
You relax around it.
See you soon Hi.
Keep scanning awareness through the body.
When thoughts are allowed,
You might be reflecting on something as well,
But make sure the body keeps relaxing,
Your present below the shoulders,
Filling up the heart space and the belly with big breaths.
No matter what arises,
You're grounding here in your being,
In the now,
In your felt sense.
And finally,
Make sure your breath is full so you find the very top of the breath and a short pause there,
And a pause between each inhale and exhale,
A little space of emptiness connecting to stillness as a background of being.
Pikachu,
Vox,
Keeping the relaxation of the whole body.
Keeping the breath through the heart space and the belly.
Keeping an attitude of allowing and presence.
Keeping the awareness of the pauses between the breaths.
The stillness.
We might turn inward,
Passing through all the layers right into the very center of the center of our being and sense the feeling of I am or the sense of existence.
The feeling of being formless,
Borderless,
Existence,
Our essence.
Coming back to the physical body.
Might offer the body some super slow movement.
Maybe a palm resting somewhere on the front of your body.
As you feel this deeper sense of connection,
Breathe into that feeling of love,
Peace.
Let it expand in the body,
In your energy.
Let it expand into the day and week ahead.
Choosing another word,
Another quality that you want to expand.
And with your next breath,
Open that energy up in the body into your future.
Maybe the hands want to come into prayer to conclude the meditation today,
Tipping the head down a little bit,
Or anything else that helps you to seal in and integrate the sweetness of your practice into the day and life ahead.
Let it expand into the day and week ahead.
