Hello and welcome to this gentle awareness meditation where we will take some time to discover the nuance of our sacred vessel,
Our breath,
And our surroundings.
Please begin by finding a quiet,
Comfortable place to sit or lie down.
You may choose to sit cross-legged on the floor,
On a cushion,
A chair,
With your feet flat on the ground,
Or perhaps you would prefer to lie down.
Once you have found your comfortable seat,
Allow your hands to rest gently in your lap.
Close your eyes softly or lower your gaze to a point in front of you.
Take a moment to notice how your body feels in this position.
Feel the weight of your body supported by the ground or the surface beneath you.
Take a deep breath in through your nose,
Allowing your abdomen to expand.
Hold for a moment,
Then exhale slowly,
Allowing all of the air to be released from the depths of your lungs.
Repeat this a few more times at your own pace,
Noticing the sensations in your body with each inhale and exhale.
Now allow your breath to find its natural rhythm.
Notice the sensation of air entering and leaving your body.
Be present with each breath,
Feeling your chest rise and fall,
The coolness of the air as you inhale and the warmth as you exhale.
When your mind begins to wander,
Gently return your awareness back to your breath.
Now shift your awareness to your sacred vessel.
No judgment,
Only awareness.
Notice the contact points of what you're resting on.
Does your body feel heavy?
Does it feel light?
Notice any areas of tension or discomfort with gentleness and acceptance.
As you breathe in,
You may imagine sending your breath to these areas.
With each exhale,
Visualize releasing any tension.
Continue this process from your head down to your toes,
Taking your time to acknowledge each part of your body,
Spending extra care and awareness on any place that needs it.
Begin by bringing your awareness to the top of your head,
The forehead,
The brow,
Cheeks,
And nose.
Relax your jaw,
Mouth,
And tongue.
Gently bring awareness to your throat and neck.
Tension melts from your shoulders,
Arms,
Hands,
And fingers.
Allow your attention to rest on your upper back,
Mid-back,
Lower back,
And chest.
Your chest opens as you bring awareness to your heart center,
Your abdomen,
Pelvis,
And hips.
Awareness flows into your thighs and hamstrings,
Calves and shins.
Notice your ankles,
The top of your feet,
The bottom of your feet,
And your toes.
Now bring awareness to the whole body,
Relaxing in the moment,
Allowing your breath to flow to any areas of tension or tightness.
Rest here for a moment.
I will mind the time.
Now shift your focus to your thoughts.
Instead of engaging with them,
Observe them as they arise,
Like clouds floating across the sky.
Acknowledge each thought without judgment.
Allow it to drift away.
If you find yourself getting caught up in a thought,
Gently return your awareness to your breath.
Thoughts arising are a natural process,
Even during meditation.
It is okay if thoughts continue to arise.
Acknowledge them and return your awareness to your breath.
A gentle ebb and flow of awareness of thought.
We will close with a meta-practice.
Bring to mind someone you care for deeply.
Silently repeat these phrases of loving-kindness towards them.
May you be happy.
May you be healthy.
May you live with ease.
We will extend this loving-kindness to ourselves.
Allow yourself to embrace these wishes wholeheartedly.
May I be happy.
May I be healthy.
May I be safe.
May I live with ease.
And now we will extend this loving-kindness to the entire planet,
Our sacred home.
May you be happy.
May you be healthy.
May you be safe.
Now gently bring your awareness back to your surroundings.
Allowing your breath to deepen.
You may bring small movements to your fingers and toes.
Sensing the subtle energies stirring there.
When you are ready,
Open your eyes.
Take a moment to notice how you feel in this present moment.
Carrying this sense of awareness and peace with you throughout your day.
Namaste.
