Welcome,
My name's Paul,
And I'll be guiding you through the body awareness meditation sequence today.
If you haven't already switched off notifications and vibration on your phone or other devices,
Please take a moment to do so now.
Closing down your eyes.
Getting nice and comfy in your seat.
Checking your back's supported.
Feeling free to adjust your body at any time during the meditation to find a more comfortable position.
Taking a moment to acknowledge the effort you've made to be here and how you're feeling right now.
Recognizing that for the next 30 minutes,
There's nothing for you to do but simply rest.
I invite you to notice your breath as it is.
Not seeking to control it,
But just observing it.
Right now.
Noticing whether your breath is fast or slow.
Whether it's shallow or deep.
You may continue observing your breath as it is.
Or you may practice a few minutes of breath work.
If you're familiar with the alternate nostril breathing,
You can start this technique now.
Otherwise,
I'll guide you through it.
If at any stage you find it uncomfortable or tiring,
You can return to the natural rhythm of your breathing.
Alternate nostril breathing involves using the thumb of your right hand to cover your right nostril.
And using your ring finger of your right hand to cover your left nostril.
Whilst alternating your breathing between each nostril.
You can rest your index and middle fingers on your forehead.
If it's easier for you,
You can leave your hand in your lap and just visualize the process.
Whenever you're ready.
Lightly closing your right nostril with your thumb.
Slowly inhaling through your left nostril.
Closing your left nostril with your finger and releasing your thumb.
Slowly exhaling through your right nostril.
Gently inhaling through your right nostril.
Closing your right nostril with your thumb.
Slowly exhaling through your left nostril.
Inhaling through your left nostril.
Closing your left nostril with your finger and exhaling through your right.
Slowly inhaling through your right nostril.
Closing your right nostril and slowly exhaling through your left.
In your own time,
Continuing to alternate your breath in this way.
Slowly exhaling through one nostril.
Slowly inhaling through that same nostril.
And then switching sides.
Alternating your breath in this way helps to reduce blood pressure.
Calm the nervous system.
And strengthen the lungs.
In the practice of effortless meditation.
Whenever you happen to notice your mind is on your thoughts or emotions.
Or just wandered away.
Gently and effortlessly resting your awareness back on your anchor.
Such as your breath right now.
There is no judgement in how many times your mind drifts away.
Or how many times you rest your awareness on your anchor.
Allowing your thoughts and emotions to come and go.
An integral part of effortless meditation.
We might wish for a good meditation.
Really though,
There's no good or bad meditation.
We only assess the effects of the meditation.
After we've finished it.
And observe how we feel afterwards.
In our daily life.
In your own time.
After your next exhale from your left nostril.
Allowing your breath to return to its natural rhythm.
Allowing your hand to rest.
Observing the flow of air.
Through both of your nostrils.
And noticing any sensations there.
I invite you now to become aware of what all your senses are taking in.
Feeling your body resting on your seat.
Feeling where your clothes meet your skin.
Smelling what scents are meeting your nose.
Listening to the sounds reaching your ears.
Noticing what tastes are lingering in your mouth.
Observing what you can see behind your closed eyelids.
Taking in all of your senses at once.
And experiencing them as they are.
In this moment.
I invite you now to scan your body.
Noticing any sensations as I guide you along.
With each exhale.
Feeling free to release any tension.
And to relax your body a little more.
Starting at the top of your head.
Resting your awareness on the crown of your head.
Becoming aware of your forehead.
And any sensations there.
Drawing your awareness to your eyes.
And the space around them.
Lightly moving to your mouth.
Noticing your tongue.
And sensations in your mouth.
Observing any sensations in your cheeks and jaw.
Maybe allowing your jaw to relax a little.
Flowing your awareness around to the back of your head.
Gently stepping down your neck towards your shoulders.
Reaching your shoulders.
And becoming aware of how they are sitting.
And where they meet your neck and arms.
Noticing any sensations in and around your shoulders.
Floating your awareness down your spine.
One vertebra at a time.
Down between your shoulder blades.
All the way to your tailbone.
Spreading your awareness across your whole back.
Inviting your back to soften.
Lightly resting your awareness on your arms.
Gently rolling your awareness along your arms.
To your hands and fingertips.
Noticing any sensations or tingling along the way.
Drawing your awareness to your chest.
Noticing any movement as you breathe in and out.
Allowing your awareness to rest on your heart space.
Maybe you can feel your heart beating.
Or maybe you just know that your heart is gently beating.
Sustaining you with its rhythm.
Lowering your senses to your belly.
Noticing any rumbling or other sensations.
Maybe the movement of your breath.
Shifting your awareness to your hips.
Noticing how your hips connect to your upper body.
And to your legs.
Observing any sensations in your hips.
Flowing your awareness down your legs.
To your feet.
Noticing your legs resting on your seat.
And any other sensations.
Resting your awareness on your feet.
Feeling where they connect with the ground.
Now expanding your awareness to your whole body.
And all the sensations inside and out.
On your next inhale.
Feeling free to take a deep breath in.
And release any remaining tension.
As you slowly breathe out.
Relaxing your whole body.
I invite you now.
To rest your awareness on the natural rhythm of your breathing.
And to use your breath as your anchor.
Not seeking to control your breathing.
Just letting it move through you.
At its own pace.
Tuning in to the flow of the air.
In and out of your body.
Resting your awareness on where you feel your breath.
You might feel your breath in your nose.
Your throat.
Your chest.
Or your belly.
The place in your body.
Where you feel your breath.
May naturally change.
Throughout your meditation.
Whenever you happen to notice.
Your mind has drifted away.
Gently and effortlessly.
Resting your awareness on your breath as your anchor.
Continuing at your own pace.
Drifting away.
Drifting back.
Effortlessly resting your awareness on your breath.
You are not your thoughts.
Your thoughts are just passing through you.
You are not your emotions.
Your emotions too.
Are just passing through you.
You simply are.
I invite you now.
To let go of your breath.
Releasing it as your anchor.
And simply rest for the last few minutes.
While you allow the effects of the meditation to sink in.
You may stay seated exactly as you are.
Or you can recline into a more comfortable position.
There's nothing to do here but rest.
I'll tell you when it's time.
Gradually starting to deepen your breath.
Starting to gently notice your body once more.
Sensing the tips of your fingers and toes.
Inviting gentle movement into your fingers and toes.
Expanding this soft and gentle movement.
Into the rest of your body.
Stretching or twisting.
In whatever way feels good.
Noticing how you're feeling.
Maybe setting an intention.
To carry these feelings throughout the rest of your day.
Thanking yourself for meditating.
Whenever you're ready.
You may gently open your eyes.
Or keep them closed and rest a little longer.
Please take as long as you like.
