Welcome.
Take a moment to arrive here.
Find a comfortable position,
Seated or lying down.
Where your body can be relaxed,
Yet supported.
Allow the hands to rest easily.
Allow your eyes to gently close or soften your gaze.
Begin by taking a slow breath in through the nose and a long breath out through the mouth.
Again,
Breathing in and exhale,
Releasing.
Let the breath settle into its own natural rhythm.
No effort,
No control.
Feel the surface beneath you,
Steady and strong.
Now bring the awareness gently into your body.
Starting at the top crown of the head,
Traveling all the way down to the tips of the toes.
Noticing any areas of tension,
Gripping,
Tightness or holding.
Allow any parts of the body that feel a bit tense to soften without forcing.
Just gentle awareness.
Now with each exhale,
Notice a little bit deeper.
Notice the sensation.
Notice the feeling.
With each exhale,
Feel a little bit more grounded,
Present in this moment.
Noticing the little details of how you feel,
Of your surroundings,
Of your senses.
And this begins the process of cultivating awareness.
A constant process.
Noticing the little details,
The little moments,
The little things.
Breathe in and breathe out.
Breathing in and breathing out.
As time passes by,
Keep noticing.
Scanning through the body.
Picking up on the little sensations,
The little details.
Notice how the body is speaking to you,
Communicating via feeling.
Communicating with the inner knowing.
Take another slow breath in.
And a full exhale out.
Softening the jaw,
The facial muscles,
The temples.
Allow the shoulders to soften away from the ears.
And just notice how that makes you feel.
As the shoulders release away from the ears,
What feels lighter?
Perhaps it's the body,
Perhaps it's the breath or the mind.
Notice how when one thing softens,
It's a cascading effect.
When one part of the body softens,
Perhaps another one does too.
Take a deep breath in.
And a full breath out.
Another deep breath in.
And a full breath out.
As we close up here today,
I encourage you to move through your day with this sense of awareness.
Picking up on the little details.
Picking up on how you feel,
How other things make you feel.
How the day's events make you feel.
Whether it's thought,
Whether it's sensation.
Just notice.
One more deep breath in.
And a full exhale out.
Slowly opening the eyes and coming back into your space.
Thank you for listening to this meditation today.
And I wish you a great day ahead wherever you are.
