What Do You Feel Here And There

In this meditation you will focus on feeling sensations in your body. Begin with your breath, how can you soften and make it fuller? What are you feeling in your body as your breath goes in and out of your body. What sensations are you feeling in your body as you bring attention to different parts of your body?

Transcript

Let's prepare to meditate. Adjust your body so that you are sitting comfortably. Close your eyes. Rest your hands on your lap in any way that is comfortable for you. Take a nice filling breath in. Breathe deeply in through your nose and breathe out slowly through your mouth. Do this again. Now when you exhale, Breathe out with a long sigh. Do this breathing again a few more times to settle your mind and body. You are ready to begin. In this meditation, We will focus on different parts of our body and notice what sensations we can feel. First, Notice your breath. Notice your chest rising and falling. What sensations do you feel here? How does your breathing feel? How can you soften this breath? How can you make it fuller? Turn your attention to where you feel your breath going in and out of your body, Your mouth or your nose. What do you feel here as the breath goes in and out? Try to feel the air as it tickles your nose or mouth. Focus now on your face. What do you feel here? Are your muscles tight or soft? Do you feel any tingling? Do you feel any tension? Focus now on one hand. What do you feel here in your hand? Let your hand be soft and relax it fully. Turn your attention to your other hand now. What do you feel here? Do you notice any tingling? Can you feel your heartbeat anywhere in this hand? Focus now on the bottom of one foot. Either one, It doesn't matter. What do you feel here? Notice the parts of your feet that feel tired from walking or standing. Notice any parts that might feel soft or tingly. Now relax that foot fully. Let's notice the bottom of the other foot now. Notice what you feel here. Do you feel any tingling, Tingles, Tension, Or softness? Relax that foot fully. Take a moment now to enjoy your relaxed state. As our meditation comes to a close, Draw your attention back to your real body. Notice and feel where your body is touching the floor or chair. Wiggle your fingers. Wiggle your toes. Take a deep breath. Now go ahead and stretch out your body in any way that feels good to you. When you are ready, Open your eyes. Now go out and find the magic in your day.