So finding a comfortable place here you can be seated or laying down.
Take a moment to settle in and find a sense of ease and comfort.
Allow your body to be supported.
When you're ready close the eyes and then take a deep breath in letting your belly expand and then slowly exhale.
Feel your body begin to relax.
Let's take a couple more big breaths like this.
Breathing in deeply and fully and exhaling slowly and completely.
Letting go of tension with each exhale.
And now bring your attention to the crown of your head.
Bring your full awareness to the top of your head.
Maybe you notice some tingling or throbbing.
Just being fully present with the sensations and the top of the head.
Remember whatever you notice is perfectly fine.
There's nothing right or wrong here.
We're just scanning through the body experiencing sensation.
And now bring your attention to the forehead and the temples and the right temple and the left temple.
And just observe any sensation through the forehead and the temples.
Maybe imagine a soft breeze brushing across your face inviting those areas to soften and relax.
Let your eyes soften.
Even behind your closed eyelids soft.
Aware of sensation in the cheeks,
The right cheek and the left cheek and the right ear and the left ear.
And then observing any sensations in the space between the ears.
And bring your awareness into the mouth.
Observing what sensations are present in the mouth.
Maybe you feel the breath in the back of the throat.
And notice your jaw and if it feels tight let it soften and relax.
And bring your attention now into your neck and into your shoulders.
And without labeling anything good or bad,
Imagine the shoulders now gently beginning to soften.
Imagine the muscles melting as if warm sunlight is shining upon them.
Easing through any tightness that you feel here.
And now aware of the chest and your heart.
And just for a moment observe the rhythm of your breath as it rises and falls naturally.
You don't need to change it,
Just notice.
And maybe on your next exhale allow the chest,
The ribs and the heart to soften.
And now bring your full awareness into the belly and allow the belly to soften as you breathe.
And notice the sensation of breath in the belly with each spontaneous inhale and exhale.
And noticing what you feel here.
Maybe there's a sense of warmth,
Tingling or coolness.
Observing and feeling sensation in the belly and the breath in the belly.
And now let your attention flow down both arms slowly all the way to your fingertips.
All the way down the right arm,
Elbow,
Wrist and hands.
Feeling the aliveness all the way through the right arm.
The tingling or pulsing in the fingers.
Or perhaps only stillness.
And then moving from the left shoulder down the left arm to the fingers.
Feeling the left elbow,
Forearm,
Wrist and hand.
And if you're coming across any tension in the arms,
In the hands,
Allow them to soften and relax.
Now we'll move to the legs.
And starting with the thighs,
Let your awareness travel slowly down to the feet.
And then coming to just the right side and the right thigh.
Observing sensations in the front of the thigh and the back of the thigh.
The right knee,
Calf,
Ankle,
All the way into all of the toes on the right foot.
Observing all sensations.
And then the left side,
Starting at the left thigh,
Feeling into the front of the thigh,
The back of the thigh.
Observing the left knee,
Calf,
Ankle,
All the way down to all toes,
All five toes on the left foot.
Feel the ground or the surface beneath you,
Steady and supportive.
And now take a deep breath in and imagine your whole body glowing with a gentle,
Warm light as you breathe out.
Feel this light connecting every part of you from head to toe.
And take another few deep,
Full breaths here as you rest inside your glowing,
Warm light.
And now once again,
Begin to feel the ground or the surface beneath you.
And beginning to rub the fingers and the thumbs together.
And only when you're ready,
Slowly open up the eyes,
Blinking in the space around you.
Really take your time here to come out of this meditation.
I know it's only short,
But we do want to give ourselves a moment to readjust.
Observing how it is that you feel at this time.
And resting one hand over the heart,
I invite you to offer a little gratitude to the body and for its wisdom and its healing power.
And please come back to this meditation any time you need a little reconnection to the body.
Thank you,
My friends.
I see you next time.
