Expanded awareness meditation

Begin by finding a comfortable seated position, either on a chair or on the floor. Close your eyes gently and take a few deep breaths, allowing yourself to relax and enter a state of deep inner calm.

As you continue to breathe deeply, envision a soft and radiant light surrounding you, creating a safe and sacred space for your meditation practice. Feel a sense of tranquility and peace washing over you.

With each inhale, imagine this peaceful light entering your body, expanding your awareness and connection to the present moment. And with each exhale, release any mental chatter or distractions that may be present in your mind.

Allow your awareness to expand beyond your physical body, reaching out into the space around you. Visualize yourself merging with the energy of your environment, feeling a deep sense of interconnectedness with all that surrounds you.

As your awareness expands, bring your attention to your breath. Notice the gentle rise and fall of your chest with each inhale and exhale. Use your breath as an anchor, grounding you in the present moment.

Now, shift your focus to your senses. Begin to notice any sounds in your environment, whether near or far. Allow these sounds to come and go, without judgment or attachment. Simply observe them as they arise and fade away.

Next, bring your awareness to the sensations in your body. Notice the contact points between your body and the surface you're sitting on. Feel the weight of your body being supported. Scan your body for any areas of tension or discomfort, and breathe into those areas, allowing them to soften and release.

Expand your awareness further to the thoughts and emotions that may be present. Instead of engaging with each thought, simply observe them as passing clouds in the sky of your mind. Allow them to come and go, without attaching any significance or judgment.

Now, imagine your awareness expanding beyond the physical realm, reaching into the vastness of the universe. Feel a sense of connection to the infinite possibilities and wisdom that reside within this expansive space.

As you continue to breathe and expand your awareness, allow yourself to tap into your inner wisdom and intuition. Trust the guidance that arises from deep within you. Feel a sense of clarity and insight emerging from this expanded state of awareness.

Take a few moments to simply be in this state of expanded awareness, embracing the infinite potential that resides within you. Allow any insights or inspirations to come to the forefront of your consciousness.

As the meditation nears its end, express gratitude for the expanded awareness and connection you have experienced. Take a few deep breaths, feeling a renewed sense of clarity and connectedness.

When you're ready, slowly bring your awareness back to the present moment. Gently wiggle your fingers and toes, softly open your eyes, and carry the expanded awareness and connection with you as you move through the rest of your day.