Welcome to this meditation,
And well done on taking time for you.
Finding your preferred position for meditation right now?
Horizontal?
Lying down?
Or finding a comfortable seated position?
Taking in a few deliberate deep breaths,
With the inhale filling the chest and the belly,
And the exhale washing over you into the earth.
Filling the lungs,
The belly with fresh air,
And letting everything go,
Letting that out breath wash over you and into the earth.
A few more times.
Feeling your body resting on the supports beneath you.
Noting the touch points between you and the surface beneath.
Bring your awareness to your head,
Your scalp,
Your forehead.
Noticing sensations here,
Just as they are,
To your eyebrows,
Your eyes,
The nostrils,
The cheeks,
The ears,
The lips,
The chin,
The tongue,
The jaw,
And noticing your breath.
Allowing your body to breathe its own natural rhythm and on the next exhale,
Allowing these body parts to soften.
Inviting ease.
Bringing awareness to your throat,
Your neck,
Your shoulders.
Noticing the sensations just as they are.
Connecting with your breath and on the next exhale,
Allowing the breath to soften these parts,
The neck,
The throat,
The shoulders.
The out breath floating out and over and down towards the earth.
Bring your awareness to your shoulders,
Noticing sensations in the upper arms,
Wrists,
Elbows,
Lower arms,
Wrists,
The top of the hands,
The palms of the hands,
And each of the fingers,
The thumbs,
Index fingers,
Middle fingers,
Ring fingers.
And little fingers.
And the spaces in between.
Bringing your awareness back to your shoulders and on your next exhale,
Float your awareness down the length of your arms to your fingertips.
And bringing your awareness back to your shoulders.
For the next exhale,
Floating your awareness down the length of your arms to your fingertips.
Do this for a few more breaths at your own pace.
Witnessing the breath guiding your awareness down the length of your arms to your fingertips,
Returning to the shoulders.
Allowing this out breath to guide you into becoming aware of the sensations along the length of your arms,
Hands and fingers.
Whilst also allowing this out breath to take away any tension,
To soften as it flows through your body.
And bring your awareness to your shoulders once more,
To your armpits,
To the sides of your torso,
From the armpits to the hips,
The left side,
The right side.
Bring your awareness to your chest,
And your belly.
Noticing sensations here.
Noticing sensations here.
Awareness to the back,
The shoulder blades,
The spine,
The middle back,
The lower back,
The whole torso.
And notice the breath within here.
Notice the breath moving your body in your chest,
The front of the torso,
The sides of the torso,
The back.
Notice the sensations of the breath in your belly.
Bring your awareness to your body,
Your hips,
Groin,
The whole pelvic region.
Noticing sensations here.
Noticing sensations in the tops of the legs,
The knees,
The lower legs,
The ankles,
Heels,
Soles of the feet,
Top of the feet,
And each of the toes.
The big toes,
Second toes,
Third toes,
Fourth toes,
And the little toes.
And the spaces in between.
Your whole body,
Your whole body in your awareness.
Float your awareness to the top of your head,
And on the next out breath,
Float your awareness along the length of your body to the tips of your toes.
Returning your awareness to the top of your head,
The crown of your head,
The top of your head.
Connecting with your breath,
And on the next exhale,
Floating your awareness down the length of your body to your toe tips.
Continue breathing in this way with full awareness,
Allowing the out breath to flow over you,
Through you,
And eventually down into the earth.
Allowing the body to breathe its own natural rhythm,
And you're just catching the wave of the out breath.
Returning to the crown of your head and catching the out breath wave down the length of your body to the tips of your toes.
Allowing the earth to hold you,
To receive the out breath,
To receive anything that the out breath carries with it,
As it floats along the length of your body.
Taking with it what you no longer need,
And taking it away,
And letting it go back into the earth.
You are supported here,
You are held.
Awareness of the sensations of the body,
Awareness of this breath,
Flowing with the rhythmic waves of your body breathing,
Brings us into a deeper connected state with ourselves.
Rest here,
With this full awareness of the body,
And allowing your experience to exist just as it is.
No doing,
Just being.
Feeling the body breathe,
Catching the next wave of the out breath,
Sending that out breath down into the ground,
Down into the earth,
While simultaneously being held by the earth.
Held by your awareness,
Of your experience,
Of this moment,
Of this moment.
Noticing each breath now,
Witnessing each breath,
With your full attention.
Noticing where you feel the breath in your body,
Noticing all the different areas of the body that you feel the breath,
And now deliberately deepening the breath,
Filling your body with fresh air,
And letting it all go,
Doing this a couple more times,
And then beginning to bring some movement to your body as we come to close this practice.
Maybe wiggling the toes,
The hands,
Maybe a big body stretch,
Arms up overhead,
Feet pushing away from the torso,
Or maybe fluttering open your eyes,
And resting in the stillness of your experience,
That you have created,
For you.
Thank you for meditating with me,
This practice is now complete.
