Welcome to today's meditation and the third day of this seven-day meditation journey from emotional numbness to resilience.
Today,
We'll gently reconnect to sensation.
By bringing attention to simple experiences in the body.
We'll begin with small,
Easy-to-notice sensations and give them space to be felt more fully.
Begin by settling into a comfortable,
Balanced position.
You can do this meditation lying down,
Seated,
Kneeling,
Or standing.
Whatever works best for you right now.
Start with three slow breaths.
Breathing in gently.
And exhaling fully.
As you inhale,
Let the chest rise softly.
As you exhale,
Let the body settle.
Use the inhale to fill and refresh your cells.
Use the exhale to soften into the support beneath you.
Notice the slow,
Steady rhythm of your breath moving through your body.
Bring your attention first to the places where your body is supported.
Notice where your body meets the chair,
The floor,
Or the bed.
Notice the weight of your body being received.
Just notice what is.
Now notice temperatures,
Maybe coolness on the skin.
Maybe warmth where the body is covered or where one part of the body touches another.
Notice the air at the tip of the nostrils as you breathe in and out.
The warmth and the movement of the air.
Bring awareness to your hands.
Without trying to make anything change.
Notice any areas of warmth.
Or coolness.
Heaviness or lightness.
Tension or relaxation.
See if you can feel the rhythm of your pulse.
Allow different sensations to come to your attention.
The practice is simply to notice what is there.
Bring awareness to your feet.
Feel where your feet contact the floor,
Or your socks,
Or the inside of your shoes.
Or the air around your skin.
Maybe wiggle your toes gently and notice what changes.
Then let them become still again.
And notice what remains.
Now bring your attention to the movement of the breath in the chest.
The subtle lift.
And release.
Notice how the ribs widen slightly.
And settle.
Let the belly soften.
Rising and falling gently.
Let the breath breathe the body and simply follow along with the movement.
You Next,
Bring awareness to your shoulders.
Notice if they're lifted or tight.
On your next exhale,
Let them drop a little.
Feel the difference between tension and release.
Notice the sensation of space across the collarbones.
And then notice the quiet rhythm of your heartbeat.
Just feel its steadiness.
Let it ground you.
Let it center you.
Bring your attention to your face.
Your forehead.
The space around your eyes.
Your jaw.
On the exhale,
Relax the forehead.
Soften the eyes.
Loosen the jaw.
Let the tongue rest easily in the mouth.
And notice what else happens while relaxing the face,
Even if it's very subtle.
What else softens in the body or mind?
Now scan the body gently from head to toe.
Just noticing what is present where in this moment.
Such as warmth.
Of pressure.
Movement or stillness.
Openness or tightness.
Whatever you observe,
Notice if it stays constant.
Or if it changes or fluctuates.
Tune in and notice.
Then breathe in slowly and breathe out gently.
Feeling the body supported and alive in small ways.
Feeling the breath move and the heart continue its steady work.
There is ease in simply noticing.
And space in simply being here.
In this body.
In this moment.
If this meditation feels complete,
Let your eyes flutter open.
Let your attention come back to the room,
Feeling a little more present.
Connected.
Where and alive.
More informed.
More empowered.
As you move through the rest of your day,
See if you can notice sensations as they occur.
The feeling of your feet on the ground.
The warmth of water on your hands.
The movement of your breath in your chest.
Maybe pause and wiggle your toes or roll your shoulders or stretch your arms up overhead from time to time.
And simply notice what your body is experiencing.
Tune into what your body is registering and what it is telling you.
Allow yourself to become aware of the signals it's sending.
And how it reacts to signals it is sent.
Notice how your body relaxes when you smile.
How the breath gets shallower when you have an anxious thought.
Tune in frequently throughout your day to notice.
Thank you for taking the time to meditate with me today.
Until next time.
Namaste.
