Scan your body, focus on your breath, and rest in spacious awareness to find deep inner calm and presence.

English

This gentle meditation is perfect for beginners and experienced meditators alike. This practice allows one to settle into a natural awareness of breath and body, letting go and experiencing these moments without judgment. Regular practice of awareness meditation can aid one in releasing attachments and judgments. 

Typically, we see our lives only through how things affect us individually. This practice allows for an expansion of self, understanding that our view is not the only or necessarily the correct one. Our perceptions and judgments arise from our past experiences, colored by our emotions. Realizing we are not our emotions and learning to pause and rest in pure awareness grants us the freedom to accept the world and our lives as they are.

Music: Land of Ice by Maura ten Hoopen

Beginner Awareness Meditation

Hello, and welcome to this awareness meditation. Please begin by finding a comfortable and quiet space where you won't be disturbed. Please find a comfortable seat, lying down or sitting up, whichever is more comfortable for you. Please allow your palms to face down for a more inward-focused meditation. Once you are comfortable, please close your eyes and take a few deep breaths to settle into your space. Allow your breath to return to its natural rhythm. We will begin by setting an intention for the practice. This could be something related to healing, relaxation, or personal growth, such as, I am healing mind, body, and spirit, or I am present in all of my experiences, or I exist in a continuous state of abundance. Return to your heart's deepest desire and hold it in your awareness. We will now bring our attention to different parts of the body, beginning with the toes and moving upward. As I say each body part, allow your awareness to rest at each area, noticing any sensation, tension, or relaxation. If you notice any tension, breathe into that area and allow each body part to release and let go. Allow your awareness to rest on your toes, the soles of your feet, top of the feet, calves, shin, knees, hamstrings, front of the thighs, hips, pelvis, abdomen, chest, shoulders, cheeks, temples, eyes. Now gently bring your awareness to your breath. Observe the natural rhythm of your breath without trying to change it. Sense the air flowing in through your nose, into your lungs, and the sensation as you release your breath from your lungs. Sense the rise and fall of your chest and abdomen, only noticing. You may now choose to repeat a positive affirmation silently to yourself three times. Choose a statement that resonates with you, such as, I am calm and centered, or I am at peace. Now release your affirmation and settle into stillness, allowing your entire body to sink into whatever is supporting you. Release any remaining tension. As thoughts arise, observe them without judgment. Imagine a vast space between each thought, like gaps in the clouds. Rest now in this spacious awareness. Gently become aware of your surroundings and the space you are in. You may begin to deepen your breath. Bring small movements to your fingers and toes, sensing the subtle energies stirring there. You may open your eyes. Thank you for joining me here today in pure awareness. I am grateful to have met you on the path. Namaste.