Welcome,
Wherever you are and however you are,
Welcome.
For this meditation,
You can keep your eyes open,
You can lower your gaze or fully close your eyes if it feels safe for you to do so.
And we'll go ahead and get started by bringing awareness to your feet now.
Noticing the presence of your feet,
Maybe for the first time today.
Noticing your toes,
Maybe they're spread out on the floor on your shoe.
Maybe they feel a little contracted.
Your foot is a little achy after a long day.
See what it's like to be inside your feet.
Does it feel warm and cozy or a little cold?
Perhaps inviting the soles of your feet to become heavier in touching whatever surface they're connecting with.
Rooting you down into the earth,
Carrying you forward and through.
Sending love and appreciation to your feet.
And now we'll bring awareness to your hands.
You can join the fingertip of your thumb to the fingertip of your second finger and gently start rubbing.
You can do this with one hand or two at a time.
Gently start rubbing your fingertips together,
Noticing the temperature,
The roughness or softness of your fingertips.
Notice if you're rubbing them together quite fast or at a slower pace and see if you'd like to make any changes now.
Feeling the sensation of your fingertips,
The movement of your hands in this exercise.
Maybe your thoughts are coming into clarity.
Maybe your thoughts are slowing down as you focus on your fingertips.
And now let go of your hands.
Let them fall wherever they wanna be.
And see what it's like to inhale maybe a little bit more deeply than you have been today.
And exhale with your mouth open if you can.
If you can,
Do this a couple of times.
Inviting a deep inhale in,
Letting your chest rise and fill with fresh nourishing air and exhaling all the way through,
Feeling your belly expand.
Letting breath breathe you.
And letting your breath know that you are here right now in this moment with yourself.
Maybe even feeling a little bit of gratitude now for the miracle that is breath,
That is breathing.
One more time,
Letting your chest and lungs fill and rise and letting go on the exhale,
Releasing,
Extending gratitude for this miracle that carries through,
Through your day,
Through your life.
And notice if anything has changed in your internal state of being after these short awareness exercises,
This short practice.
And trust that you have the wisdom and the inner knowing to come back to awareness,
To presence whenever you feel like you need it.
This is always with you.
This is always available.
And when you feel ready at your own pace,
Go ahead and come back to your space wherever you are,
Opening your eyes,
Inviting movement,
Maybe wiggling your toes.
May you be well.
