Take some time just to find a comfortable position for your body.
You might roll out your shoulders or roll out your head.
As your eyes close and you take a few fuller breaths,
Maybe your chin tips up or your head tips all the way down.
Offer your body some really slow movement to help it arrive here.
Let yourself connect to whatever feels sticky or wherever the breath wants to move.
Whichever joints want to move.
And then start to relax all the muscles of your body.
A feeling of everything melting downward.
Your awareness turns inward.
Feeling the sensations of air moving through your chest,
Pressing into your belly,
Softening your thighs.
For the next minute,
Your only task is relaxing,
Breathing,
Sensing inward and melting.
Allowing the body to move at any time if that feels nice.
This is a time purely for you,
For your connection,
Presence and joy.
Do not worry about how long it might take you to drop in.
Just trust that eventually you will arrive more in your inward meditative mood.
For now,
Just breathe,
Melt.
Melt your arms,
Melt your shoulders,
Neck and scalp.
With your inhale,
The spine gets long,
The crown pulls all the way up.
And on your exhale,
Start to melt your face.
Melt your jaw.
Melt your cheeks and your eyes.
Melt your temples and forehead.
And let the whole face brighten up into a smile.
Expressing your beautiful nature.
Bring awareness into your chest area.
Notice how thoughts are left up in the head and awareness moves down and in to the heart space.
Also your breath can move in and out of the heart space.
Sometimes it feels nice to place a palm on the heart or the hands in prayer.
Do not resist your thoughts.
Let them just unravel.
But you can start to emphasize,
Settle inward into the heart space.
Notice that it's thoughtless down here.
Filled with presence,
Heartfulness,
The tremor of the heart.
Relax everything that's above your shoulders.
And breathe all that energy like a river flowing into the center of your chest.
Let everything on the surface relax.
Your skin,
Your muscles,
Legs,
Thighs.
As you breathe through the heart,
It's like you're loving your whole body.
With each breath,
You are loving and relaxing your whole body.
With each breath,
Your heart opens.
Notice which other body parts are vibrating with the same loving tremor of your heart.
You might notice the layers of your being.
The thoughts right at the top.
The mood.
The sensations of your body.
And the love and peace.
Your most essential layer underneath it all in the heart.
Every cell of your body vibrating with the love and peace from your heart.
Relax inward.
And take a moment to hold yourself today.
Maybe physically you place palms on the front of your body.
Embody the wisest part of yourself.
The incredible person that you have grown into after all these years.
And hold yourself.
Either in quietness or in contemplation.
Allow yourself to reflect on any mood or thoughts that are felt here for you now.
Giving them space to be felt and heard.
You might ask,
How do I feel right now?
Take as long as you like here.
You've got plenty of time just to rest,
Contemplate.
And to conclude,
Drop all the way back down and into the heart space.
Into your essential nature.
