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Thank you for meditating with me today!

Meditation Script:

Find a comfortable place to be in your body, seated or lying down. During this

single-pointed focus practice, I invite you to bring your attention to a single

sensation you notice in your body. Eyes open or closed, direct your attention

fully to the area of the sensation. Notice any heaviness or lightness. Notice

coolness or warmth, tension or ease. As you keep you focus fully on the

sensation, observe any change in sensation. Aware of the space you’re in, notice

any interaction of sensation with the support beneath your body or the air on your

skin or the smallness or expansiveness of the space you’re in.

Focus. Breathe. Fully aware of the physical sensation, bring gentle awareness to any

thoughts that arrive connected to what you physically feel. Attach no value

judgement to thought. Simply notice, breathe, allow, let go.

Focus. Breathe. Fully aware of the physical sensation, bring gentle awareness to any

emotions that arrive connected to what you physically feel. Attach no value

judgement to emotion. Simply notice, breathe, allow, let go.

What thoughts or emotions remain? How is your physical sensation shifting, if at

all. Notice the rhythm and pace of your breath. Focusing on that single

sensation, gently say to yourself, “I am sensing. I am sensing.” Focus. Breathe.

Bringing gentle movement to your body, aware of the support beneath you, the air on

your skin, sounds around you, taste and smell, open your eyes if they’re closed to notice

the space around you. Directing your focus from that single sensation to all of

your senses, move forward into the next part of your day with an enhanced body

and spatial awareness.

Thank you for meditating with me. Peace.

Written + Performed by: Jessica Haessly