Welcome to this meditation.
My name is John Dettering and I'll be your guide.
Let's begin.
Find a position that is comfortable for you.
A position that you can maintain for around 15 minutes.
If you are laying down ensure your head and neck are supported.
Your legs are outstretched and uncrossed and your arms are gently resting by your side with your palms facing up.
If you are seated on a cushion,
Legs crossed,
Spine comfortably erect,
Head slightly forward,
Hands either resting on your thighs or in your lap.
And if you are seated on a chair,
Ensure your spine is well supported.
Your feet flat on the floor,
Arms resting on your thighs with your palms facing up.
Gently closing your eyes if you haven't already done so.
Bringing your attention now to your breath.
Connecting in with the gentle ebb and flow as you breathe in and breathe out.
No need to alter the breath.
Connecting in,
Becoming aware of your breath as you sit or lay here.
Sensing the weight of your body being held here up through your cushion or up through the floor.
Supported and held,
Being cradled.
Connecting in,
Feeling a sense of strength and support arising from the floor all the way down to the earth below.
Slowing down,
Arriving in this space.
Connecting in with your physical body.
Noticing any smells or fragrances in the room.
Letting them drift to you.
Noticing any sounds that you can hear in the room.
Connecting in,
Allowing those sounds to come to you.
Perhaps the sound of the background music,
My guiding voice,
Or you may hear the sound of yourself breathing.
Allowing your attention now to expand the sounds you can hear outside the room.
The sounds of nature,
Perhaps passing traffic.
Whatever comes to your attention.
Connecting in,
Arriving in this space.
Turning your attention now to your third eye,
Your eyebrow center.
You may sense a bright light,
Or maybe some color,
Or simply nothing at all.
Connecting in with whatever is present for you.
Sensing your position in the room and the objects around you.
Connecting in,
Being present in this space.
Slowing down,
Sensing the calmness and the stillness of this space.
As you become aware of your body here,
At rest.
The sensations around your body,
Alert and alive.
Scanning your body now,
Identifying any sensations or areas of tightness.
Tuning in to the sensations of life throughout your body.
Bringing your attention to your brow and to your eyes.
Allowing a softness and gentleness to settle there.
To your lips and jaw,
And to the inside of your mouth and tongue.
Letting your tongue rest gently inside your lower jaw.
Connecting in,
Noticing any tightness,
Tension,
Or tingling sensations.
Connecting in with the life flowing throughout your body.
Connecting in with your neck and shoulders,
From the inside out.
From the bones,
Up through the muscles,
And out to the skin.
And as you do,
Allow a softness to settle.
You may feel your shoulders drop away from your neck.
Connecting in,
Arriving in this space.
Sensing the space your hands occupy,
From the inside out.
Tingling sensations and a softening as you rest your attention on your hands.
Releasing and letting go.
Bringing your attention now to your lumbar region,
The base of your spine,
Hips,
And pelvis.
And noticing any tightness or tension being held.
As you breathe in,
Allowing the breath to penetrate down into the core of your body.
And as you breathe out,
Feel a release and a softening.
And another breath into your core.
Releasing and softening.
Into your legs,
Knees,
And calves.
Sensing the aliveness,
Tingling sensations that exist.
Down into your feet.
Sensing your feet from the inside out.
From the bones,
Out through the muscles and tendons,
Out to the skin.
Connecting in.
Sensing the aliveness here.
Bringing your attention now to your whole body,
At rest and at ease.
A whole sea of sensations and aliveness.
Tingling energy flowing through your body.
Simply enjoying the sensations of life.
Anchoring you here in this present moment.
Nowhere else to be.
Nothing else to do.
Connecting in with the life-giving energy of the body.
Returning your attention now to your breath.
You may sense the breath that you're lost as you breathe in and breathe out.
Or you may sense the breath more strongly through the rise and fall of your chest.
Connecting in.
Becoming aware.
And through the focus of connecting in with your breath.
Let your attention settle on whatever is present for you in this moment.
Maybe a bodily sensation.
An area of tightness.
Or perhaps an emotion.
Or maybe even a thought.
Not to be engaged,
But to be observed.
Connecting in with what is present for you right now.
Your reality.
Connecting in with the sense of aliveness.
The presence of you here now.
Anchoring yourself through your breath.
Simply being here at rest.
Alert,
Still and alive.
Connected to the present moment through the gentle ebb and flow of your breath as you breathe in and breathe out.
The aliveness.
The simplicity.
The peace and calmness.
Allowing whatever is present for you to just be.
Observing without engaging.
And you may wish to keep the focus on your breath or gently let it go.
Connecting in with this present moment as you spend a few minutes enjoying the sensations of life flowing through your body.
Ah.
Connecting in with your breath once more.
The gentle ebb and flow as you breathe in and breathe out.
Reconnecting with your physical body.
Resting here in this stillness.
Sensing the weight of your body being supported down through the floor.
Held.
Supported.
You may notice other sensations of touch.
Your clothing resting on your body or a gentle breeze on your skin.
Connecting back in with your physical body.
Notice any sounds that you can hear both inside the room and outside.
Connecting in.
Allowing those sounds to drift to you.
You may notice some taste in your mouth or simply a metallic tang.
Connecting in.
You may like to introduce some small movements to your body.
A wriggling of your fingers and toes.
Perhaps the clenching arm clenching of your fists or a gentle roll of your shoulders.
Maybe some simple stretches and when you are ready slowly opening your eyes and gently connecting back in with this space and the world around.
