Hello and welcome to this guided meditation on cultivating curiosity in the body.
Curiosity is a powerful meditation tool because it gently draws our attention into the present moment.
It allows us to explore what is here right now with openness rather than judgment.
For this practice,
We will cultivate an attitude of curiosity and openness whilst observing the body.
Rather than trying to change anything,
I'll be inviting you to simply explore what is present,
Allowing the body to be just as it is.
At any moment,
If a sensation or observation becomes too much,
You can come back to the breath,
Allowing it to ground and regulate the body.
And if it feels right for you at any moment,
You can also gently move or adjust your body to support yourself.
So I'd like to invite you now to enter into your meditation position,
Taking a moment to check in with yourself and sensing what's present for you right now.
Relaxing the shoulders and softening around the eyes.
Closing the eyes if this feels comfortable.
And we'll begin with three deep breaths.
So breathing in through the nose and out through the mouth.
Again,
Breathing in and letting go.
And last time,
Breathing in and letting go.
And allow the breath now to settle into its natural rhythm.
I'd like to invite you to gently bring your attention to the body.
I'll start by noticing the points where the body makes contact with the chair or the floor.
Feeling into the weight of the body being supported.
Now we're going to bring a sense of curiosity to the body.
Curiosity is an openness to noticing,
Perhaps discovering something new.
So just begin by noticing the breath.
Where do you feel the breath?
Perhaps you notice the breath as the air enters the nostrils.
Or maybe the rise and fall of your tummy,
Filling with air.
Observing this as though you were noticing it for the first time.
Now gently expand your awareness.
Is there any place in the body calling for your attention?
Maybe an area that you feel inquisitive about.
Maybe there's a sensation,
A warmth or coolness.
Maybe slight tension or a sense of ease.
Just noticing.
Over time,
Perhaps a sensation becomes clearer.
Perhaps it changes.
Now I'd like to invite you to place a hand on the heart and one hand on the belly.
And speaking gently to the body,
You can say it out loud or in your own head.
I am listening.
I am curious.
I am listening.
I am curious.
And we'll sit with that for a few moments.
Allowing for a sense of openness,
Kindness and curiosity.
Now taking a slightly deeper breath in.
And breathing out.
And allowing the body to soften a little.
And noticing what is present for you now.
Perhaps the body feels the same.
Perhaps a little different.
Simply acknowledging whatever is here.
And we'll take one more deep breath together.
Breathing in.
And breathing out.
And in your own time,
Gently opening your eyes.
And coming back into the room.
Thank you.
