Welcome to the meditation timer.
What you do during this time has the potential of affecting you and the entire world in a positive way.
Find a comfortable seat and sit with a tall spine.
If this is not comfortable,
You may lie down.
Take a moment and offer yourself gratitude for being right here,
Right now,
Right where you are.
And with grace,
Meet yourself right where you are.
Gently close your eyes and simply become aware of your breathing.
As you inhale,
Your belly gently rises and as you exhale,
Your belly gently falls.
Just noticing.
Gently becoming aware of the rhythm that your body makes.
There is no other rhythm like yours.
Slowly breathe in and slowly breathe out.
Now bring your awareness to your shoulders,
Relaxing your shoulders down and away from your ears,
Creating space and relaxation.
Relax your arms,
Your hands,
Your fingers.
Relax your back,
Your chest.
Soften into the belly.
Relax the hips,
The legs,
The ankles,
The feet,
Your toes.
And bringing the awareness back to your breath,
Noticing as you breathe in,
The belly rises and as you breathe out,
The belly gently falls.
Now bring your awareness to your skin.
Notice the air touching your skin.
Notice the temperature in the air.
Is it cool or are you warm?
Are you comfortable?
Notice any sensations in the body.
Just noticing.
Now bring your awareness to your mouth.
Without moving your tongue or any part of your mouth,
Notice your sense of taste.
And really taste what it is you're tasting fully.
Bring your awareness to your nose.
And become aware of your sense of smell.
Notice the smells in the room or wherever you are.
Becoming more aware.
Bring your awareness to your eyes.
Notice any colors or shapes or patterns behind your closed eyelids.
Just noticing what is there or what is not there without judgment,
Just being with what is.
Become aware of your ears and notice the sound of my voice or whatever sound you hear in this moment.
Simply becoming aware.
Bring your awareness to your face and soften any tension in the face.
Relax.
Relax the muscles around the mouth.
Relax your tongue,
Your neck.
And bring your awareness back to your breath.
Notice as you breathe in,
Maybe mentally saying to yourself rising as you breathe in.
And falling as you breathe out.
Rising.
Falling.
And notice whatever arises in your senses.
And being with what is there without judgment or attaching to any outcome.
If you are experiencing pain in your body,
Acknowledge that the pain is there.
Mentally say to yourself pain.
Pain.
Allow yourself to be more pain and breathe in light into that area.
Allow yourself to be more light.
If you are thinking any thoughts,
Allow yourself to acknowledge you are thinking.
Mentally say to yourself thinking.
Thinking.
Thinking.
And breathe in to those thoughts and allow yourself to let go.
And let go even more.
Continue to follow your breath and follow whatever arises in the mind or the body.
And allow yourself to be with what is without judgment,
Comparison or any attachment.
And just allow yourself to be.
Simply becoming a witness to what is.
And thanking yourself for spending whatever time you have just for you.
Being with what is for the rest of this timer.
However long that you are here.
Namaste.
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