Hi,
This is Anna from the Bell Center and in today's meditation we're gonna keep our focus around the body.
So to start the meditation,
As always,
Find your comfortable posture with a straight spine,
With a firm root on the ground,
Maybe knees a bit lower than the hips.
Let's tattle into stillness,
Maybe taking a glaring breath to fully arrive,
Then letting the breath flow freely,
Allowing the body to find stillness.
And this is very important as when the body finds stillness,
The mind can follow.
So settle in this static posture,
Feeling the ground underneath you and the space around you,
Feeling your breath flowing naturally in your body,
Through the breath finding this first connection to your body,
Feeling all subtle movements the breath brings.
And then today we're gonna go through certain points of our body,
Scanning it step-by-step to increase the awareness of our body.
So to start with,
I want you to bring your attention to the very top of your head.
Highest point of your body as you're sitting here,
The very top of your head.
And this can be a bit of an abstract point to actually feel,
But just bring your attention there.
Whether you can actually feel this point or not,
Doesn't matter.
Bring your attention there,
Concentrating on the very top of your head.
Our attention is usually spread very far,
Trying to see and notice as many things as possible.
So going to one single spot can be a bit tricky.
Be kind and gentle with yourself,
Just try.
Then let the awareness spread from there towards the whole back of your head,
Feeling the whole back of your head.
From there,
Moving to the front of your head,
Towards your forehead,
Eyebrows,
Feeling your eyeballs,
Your closed eyelids,
This line in between both of your eyelids,
Your temples,
Cheeks.
Feel the tip of your nose,
Both of your nostrils,
Maybe you feel the air there coming in and out.
Feel your ears,
Right to left,
And your lips.
Your lips gently touching,
Feeling this fine line in between the upper and the lower lip,
Feeling your chin.
And then wander further down,
Your throat,
And your collarbones,
Wandering towards the sides of your body,
Towards your shoulders,
Armpits,
Elbows,
Forearms,
All the way down to your wrists and into your hands,
Feeling into your fingers,
All the way towards your fingertips.
And then letting go there,
Bringing your attention back up towards your chest,
Feeling the center of your chest,
Maybe moving from the breath,
Scanning down your ribs,
Your belly,
All the way down towards your pubic bone and your hips.
And then letting go one more time.
Go to your neck,
Feeling the back of your neck,
And slowly scanning down from there,
Your shoulder blades,
Your upper back,
Middle and lower back,
All the way down to your sit bones,
Your thighs,
Calves and shin,
Scanning all the way down to your ankles,
The top and bottom of your feet,
And all ten toes,
Feeling the floor underneath your legs.
Now see if you can feel your whole body together for this last minute here.
Feeling your head,
Your arms,
Your trunk,
Your legs,
Whole body together.
Feel your whole body from top to bottom,
Whole body together.
And then as we're ending our practice,
Slowly bring your hands together in front of your heart,
Closing with gratitude.
And let's close with gratitude for this beautiful body that is carrying you through this world,
Appreciating it.
And I thank you for practicing together.
