Continue to move your body around at least a little bit,
Even if it's simply noticing that you're breathing.
Breath is movement.
There are lots of different kinds of movement.
You can flutter your eyes closed or flutter your eyes to a gazing point.
You can also stand up and jump around.
You can dance.
Movement is welcome.
And when you do settle into a resting pose,
Or you could do a walking meditation,
However you would like to meditate today,
Find that position,
Find that gentle movement,
Find yourself settling into your personal and our shared meditation.
We're all in it together.
Here we go.
Notice if there are any aches or pains in your body.
Notice if there are any places of hot or cold.
Notice if there are any itchy places or places that are already steady and resting.
Breathe down deep into your body and notice your whole physical form.
Notice what a miracle you are.
Consider what it took to get you born.
Honor yourself as a miracle.
Notice all the miracles that happened in order for you to be born into this world safely at the exact moment you entered this life.
This lifetime.
Rest a little deeper into your breath.
Allow your breath to be slow and calm.
Bring your awareness to the top of your head,
Your crown.
At the top of your head,
Simply notice any sensation,
Anything you're aware of.
Notice the top of your head.
Breathe deeply and bring your awareness down into the rest of your head.
Your face,
The whole sphere of your cranium,
Your brain.
Notice your entire head and become aware of any sensations there.
Notice if there are any emotions living in your head.
If there are or if there are not,
It's perfectly fine.
Simply notice what is.
Breathe deeply and slowly,
Bringing your awareness down to your neck and throat.
Notice the whole circumference of your neck and how your head balances here.
Or if you're lying down,
Simply notice the connection between your head and your neck.
Breathe in and out,
Noticing any sensations,
Noticing any emotions in your neck and throat.
Continue your deep,
Slow breathing.
Bring your awareness down to your shoulders,
Your shoulder girdles,
Your shoulders,
How they connect to your arms and back and chest.
Breathe into your shoulders and notice them.
Breathe in and out,
Noticing the sensations and emotions in your shoulders.
Bring your awareness down to your arms,
Elbows,
Forearms and hands,
All the way out to your fingertips.
Notice this whole line of connection.
Become aware of any sensations in your arms.
Notice if your arms or hands are holding any emotions.
Be present with breath and bring your awareness to your chest,
Where your heart lives.
Notice your chest and your upper back behind your heart.
Notice the strength of you here in your upper core.
Breathe so your heart front and back receives breath.
Notice sensations and emotions of your chest and upper back.
Move your breath down to your mid and lower abdomen now,
So you become aware of your mid back,
Your low back,
Your belly and your lower abdomen.
This is the bulk of your torso.
Bring awareness here and breathe.
Notice any sensations in your torso and welcome any emotions that are living here.
Bring your awareness down to your pelvis,
The seat of you.
Notice your hips.
Breathe as deep as you can into your body.
Notice the sensations of your pelvis and hips.
Notice any emotions here.
Keep breathing.
Allow your whole body to relax and gently bring your awareness down to your legs.
Notice your upper legs and knees.
Notice your lower legs.
Become aware of sensations in your legs.
Notice any emotions in your legs.
If you can,
Breathe all the way down into your legs.
However deep your breath is,
Bring your awareness down to your feet.
Notice how your feet are connected by ankles to legs.
Notice the tops of your feet,
Your toes,
The bottoms of your feet.
Breathe into your feet if you can and notice the sensations of your feet.
Allow yourself to feel curious about the emotions of your feet.
What emotions might be there?
Take some gentle,
Slow breaths and notice your whole body,
Head to toe,
Fingertip to fingertip,
Chest to back.
Notice the whole physical you.
Peacefully,
Notice the sensations of your whole body.
Welcome inner peace into your entire physical form.
Notice the resilience it has taken to get this far.
You are in life.
Just for a moment,
Imagine all the milestones,
All the stepping stones you have taken and been through in order to arrive here.
You are resilient.
Your body is resilient.
Welcome resilience.
Let go of anything and everything in the way that would get in the way of you feeling your own resilience.
Let go of any obstruction,
Anything that is blocking you from honoring how resilient you already are.
Let go.
Be free and clear.
Once again,
Bring presence to breath.
Rest in silence,
Honoring your whole body.
Honor your whole being.
