Before we begin this meditation,
Find a comfortable position for your body.
You might sit in a chair,
On the floor,
Or you might lie down with a bolster or a pillow underneath your knees.
Just take some time to find a position that you can fully relax.
When you're settled,
You can begin to relax your face,
Your jaw,
Your neck.
Allow your shoulders to feel heavy and release any tension in your arms and your hands.
Let your belly be soft and allow your hips to melt down into the surface beneath them and release any tension in your legs and feet.
Feel your whole body relaxed and know that you are safe in this moment and you are supported by the surfaces beneath you.
Then bring your attention to your breath.
Notice the sensation at your nose or your chest or your abdomen as they rise and fall.
Just be present with whatever sensations are arising.
And then bring your awareness to your heart space.
Become aware of your breath and the beating of your heart.
And know that your heart and lungs are always working together in effortless harmony without you needing to think about them at all.
And continue resting your awareness on your heart space and become aware of your inner resource,
The heartfelt sense of life living you with meaning and purpose,
The sense of feeling at home within yourself.
And allow a sense of peace and contentment to wash over your whole body.
Cultivate a sense of feeling at home and safe with the sensation of your inner resource.
And then allow your awareness to rotate from point to point throughout your body.
Bring your awareness to your heart center,
The right side of the chest,
The heart center,
The left side of your chest,
The heart center,
The hollow of the throat,
The right shoulder joint,
The right elbow,
The right wrist,
The right thumb,
Index finger,
Middle finger,
Ring finger,
And little finger.
And then again,
Bring awareness to the right wrist,
Elbow,
Shoulder,
And hollow of the throat.
Moving over to the left shoulder joint,
The left elbow,
The left wrist,
The left thumb,
Index finger,
Middle finger,
Ring finger,
And little finger.
And back to the left wrist,
Elbow,
Shoulder,
And hollow of the throat.
Bring awareness to the base of the spine,
The right hip joint,
The right knee,
The right ankle,
The right big toe,
Second toe,
Third toe,
Fourth toe,
And little toe.
And then back to the right ankle,
The knee,
The hip,
And the base of the spine.
Move your awareness to the left hip joint,
The left knee,
The left ankle,
The left big toe,
Second toe,
Third toe,
Fourth toe,
And little toe.
And moving back to the left ankle,
The knee,
The hip,
And the base of the spine.
Feeling the base of the spine as an energetic center of grounding and support.
And then notice the chest gently rising and falling with each breath,
The body breathing itself.
And bring awareness again to your heart space,
Becoming aware of that sensation of your inner resource,
That feeling of safety,
Of being at home within yourself,
A sense of compassion that you can return to at any time.
Sensing here with your awareness on your heart space and allow a sense of steadiness,
Ease,
And contentment to wash over your whole body.
And then bring your awareness into the back of your body.
Notice all of the points where your body is supported by the surfaces beneath you and all of the points that are lifting away.
Begin to bring your awareness to sounds in the room and outside of the room.
And slowly start to find some gentle movement,
Perhaps wiggling your fingers and toes,
Maybe rolling your shoulders or your neck.
Whenever you're ready,
Allow your eyes to open.
