This is a meditation to help you bring awareness to your body and bring you back to the present moment.
When you're ready get into a comfortable seated position and gently close your eyes.
Take a deep inhale through your nose,
Filling up the belly and the chest and exhale it out maybe with a sigh.
Let's do that again.
Take an inhale with the nose,
Filling up and exhale.
One more time.
Inhale through the nose and exhale.
Now bring your awareness to the breath coming in and out of your nose.
Feel the temperature of the breath on your nose and try to slow down your breathing just a little bit with a little bit more intentional inhales and exhales.
Now bring your awareness to the top of your head and the back of your head,
Your ears and your forehead and your chest and your chin and your cheeks and then back to your nose.
Breathing in and breathing out.
Breathing in and breathing out.
And as we bring awareness to our body let the thoughts just come and go.
We're just paying attention to what our body is saying.
We're not making judgments about it whether it's good or bad.
Just starting to bring awareness to all of who we are.
So again we're gonna pay attention to our top of our head,
The back of our head,
Our forehead,
Our cheeks,
Our chin and our nose as we watch the breath go in and out and then and out.
Now bring a gentle awareness to the front of your neck,
Your collarbones,
Your shoulders,
Your arms,
Your elbows,
Your forearms and wrists,
Your hands and maybe you open your hands up in a receiving position and you feel the palms of the hands,
The fingertips and maybe you feel the energy coming in and out.
Maybe there's a tingle or a warmth.
And bring your gentle awareness to your heart center,
Feeling how expansive your chest can be.
Moving your awareness down to your belly and your pelvis.
Bring your gentle awareness to your upper back,
Your mid-back and lower back and glutes,
Your thighs,
Knees,
Calves,
Ankles and feet.
Maybe feel the energy coming in and out through your toes and the soles of your feet.
And now imagine a warm golden light coming from the sky in ribbons and they just embrace you pouring down over your head and the rest of your body embracing you in a gentle loving hug.
Feel the warmth.
And bring your attention back to your breath in and out through your nose.
Inhaling and exhaling.
One more time inhale and exhale.
And when you're ready gently open your eyes.
