Thank you for joining me.
Make yourself comfortable,
Sitting or lying.
Take a moment just to reflect on how you feel as you've arrived for your meditation.
How do you feel right now?
And notice your breath,
Watching the breath gathering all the information that shows up,
As if you were just taking notes.
Notice and then let go.
Notice how the body expands on your inhalation and how the body comes back to the center line on the exhalation.
Notice the inhale and notice the exhale.
Notice the inhale and notice the exhale.
I invite you to start noticing any rhythm in your breath.
Start to create a coherency and feel the inhalation.
Maybe you breathe in for a count of three and then breathe out for a count of three.
And that number can change.
It can be two,
It can be four.
Find the pace that works for you and seeing if you can stay with a rhythm.
And maybe as you get a little more comfortable with the rhythm,
Maybe you may notice you want to add a pause in between the inhale and the exhale and the exhale and the inhale.
And just let this breath become gentle.
It's nurturing and calming.
There's no grasping for the next breath.
Notice if there's a rhythm in the pause.
Maybe it matches the same number as your inhalation or exhalation or maybe it's different.
There's no right or wrong here.
You just experience your breath as it is.
Staying mindful to just watch and count and notice and then let go of counting.
Just come back to just a normal breath.
And starting to notice the back body.
Feel the back body on the ground if you're lying.
Notice everything you can notice about the back body.
Again,
You're just checking in.
There's no story.
There's no getting attached to any outcome.
It's just an inventory.
You're just noticing.
And take your attention to the right side of your body,
From the head all the way down to your toes.
Working your way back up,
Come to your left side of your body,
From your head all the way down to your toes.
Bring your attention to your head,
The skull,
The expansiveness.
Notice the forehead,
The eyebrows,
The eyes,
The nose,
Upper lip,
Lower lip.
Notice the jaw,
The tongue,
Notice the throat,
Notice the shoulder blades,
Notice the whole right arm,
Right wrist,
Right hand,
Thumb,
And each of your fingers.
Come back up to your heart space.
Feel your left shoulder blade,
Your whole left arm,
Your left wrist,
Your left hand,
Your thumb,
And each finger.
Work your way back up to your heart.
Feel your breath.
Feel the belly rise and fall with each breath.
Feel the pelvis.
Feel the right leg,
Right knee,
Right ankle,
Right foot,
And all your toes.
Feel the base of your spine,
Your lower back,
The back of your heart,
Crown of the head,
Down the front of the heart to the pubic bone,
To your left leg,
Your left knee,
Your left ankle,
Your left foot,
All of your toes.
Back up to the left hip,
Lower back,
Back to the back of the heart,
Front of the heart,
And feel your whole body breathe.
Each inhalation,
Almost like a flower just opening,
All the petals opening,
And each exhalation,
The petals close back up.
Feel that breath,
Feel that pulse,
Feel that flow.
Just feel the flower open and expand as if taking in the sunshine,
Taking in all the energy,
Filling your body with beautiful energy,
Nourishing every cell in your body.
And as you exhale,
Just allow everything to be released.
Inhaling,
Expanding,
Consciously absorbing the radiant energy and the warmth of the sun.
And as you exhale,
The petals close back in as if going into rest,
Into the moonlight.
Continue just for a few moments with this breath,
Using your mind,
Your visualizations,
To create this beautiful air and flow.
As you breathe in,
I am light,
I am nourished,
I am healthy,
And I am love.
I am light,
I am nourished,
I am healthy,
And I am love.
So with this body,
This beaming body of nourished energy,
This body,
This lightness,
This beautiful you,
You are ready to rise up and shine your light into the world.
Thank you for being here.
Thank you for sharing space.
