And as we start this meditation,
Just getting comfortable now in an upright posture,
Your back straight up and down,
Your eyes closed or slightly open depending on what's more comfortable for you.
Just tuning into the stillness that is present in this moment.
As you take three slow and deep breaths in through the nose and out through the mouth.
Really using this opportunity to completely settle in.
With the next out breath,
Just allowing your breathing to return to its natural rhythm.
Using a sense of stillness and ease.
As we breathe naturally,
Harmoniously,
Calmly,
Restfully.
Sometimes it can feel easy to just get swept up in the pace of our day with all the things that we have to do.
But here now,
Let go of doing and simply be still.
And when you're ready,
Just turning your attention to the body.
Being aware of the different sensations of the body.
To make this process a bit easier for you.
We'll do a gentle,
Loving body scan.
Starting at the top of the head,
Scanning all the way down to the bottom of the feet.
Just bringing our awareness,
Our gentle awareness,
To the sensations of the body.
Resting our awareness.
Resting our attention.
And just starting now at the top of the head.
Scanning the face.
Letting go of any tension that you might feel.
Sensing sensations that you might feel on the back of the head.
Scanning down just like that light in the scanner.
Scanning down your throat and your neck.
Tops of your shoulders and relaxing and noticing any sensations that you feel in your upper arms as we scan the arms and the hands now.
So down to the forearms.
The wrists relaxing.
Our fingers,
Our hands.
Scanning back up.
The chest.
The upper back.
Scanning down our stomach.
Lower back.
Our pelvic area.
What sensations do you notice here?
What sensations do you feel in your upper legs?
Can you relax your knees?
Your calves and your shins.
Letting go of any tension in your ankles and your feet.
And just noticing how your body feels now.
The sensations you feel without overly judging or needing to name how you feel.
Just gently noticing with your kind and soft and tender hearted awareness.
As you let go of your attention on the breath,
Let go of your attention on the body.
Just being still here for a moment.
Resting.
Knowing yourself to be free where you are.
The relaxed calm body.
See if this makes any difference for how your mind feels.
May not,
But it may.
Regardless.
All is well here.
Breathing calmly,
Peacefully.
As we gently wind down this meditation,
Coming back to your body once again.
Noticing how you feel.
Noticing what the air feels like as it touches your skin.
When you're ready,
Just gently opening your eyes.
Seeing how you feel.
Noticing the sensations in your body.
When you're ready,
Just finishing the meditation with your hand on your heart.
Telling yourself thank you for taking this time to practice today.
