I recommend using this when you're feeling anxious like there's something stuck inside the body we can't quite figure out what or where it is and even just to relax I want to invite you to get settled into a comfortable position.
You can lie down,
Sit as long as your hands and legs are resting comfortably And when you're ready,
Gently close your eyes.
Give yourself permission to slow down and be present for the duration of this meditation.
We spend so much time lost in our minds,
Worrying about what happened in the past,
Or what's coming in the future,
But doing this can disconnect us from our bodies.
You might lack awareness of physical states like tension,
Fatigue,
Or discomfort.
This meditation is about helping us become more attuned to our bodily sensations.
Therefore reconnecting body and mind.
Let's start by taking a few breaths.
Just gently inhale and exhale.
Natural breaths in through your nose and out your mouth.
Allow yourself to relax with each breath Now bring your awareness to your feet and notice any sensations that arise without trying to change or fix.
Some sensations you might feel are tingling warmth pulsating aching and even heaviness.
Moving your awareness up to your lower legs notice the sensations in your calves and shins They might be intense or tight Icky notice the temperatures as well If you notice any holding or tension,
Allow your muscles to relax with each breath.
Bringing your awareness now to your knees Allow your knees to become heavy as you inhale and exhale.
Moving our awareness up to the thighs.
Feeling the weight of your legs and the support of the earth underneath them noticing any sensations in this part of your body and letting your muscles relax with each breath.
Now shifting your attention to your hips.
Noticing the connection with the earth beneath you Feel yourself sinking deeper and deeper into whatever it is you're sitting on.
Feel the weight of your body being fully supported Allow this sensation of relaxation to spread slowly through your lower body.
Continuing up the body to your abdomen or belly.
Noticing the rise and fall of your breath with each inhale and exhale.
Noticing any sensations in the belly.
Whether it's holding,
Clenching Maybe we're hungry.
We're full.
Bringing your awareness now to your chest making room for any sensations that arise We want to lean into them.
We want to acknowledge them.
But we're not here to change them.
Moving that awareness down into your hands Become aware of any sensations in your fingers.
Palms.
The back of your hands.
Bringing awareness to any clenching tingling noticing the weight of your hands as they sink into the surface beneath you allowing your hands to become heavy and more relaxed with each breath.
Shifting your attention to your lower arms.
Inhaling and exhaling noticing any sensations moving our awareness up to your elbows your upper arms moving that awareness to your shoulders noticing if any sensations or clenching or tightness allowing your shoulders to soften and release with each exhale bringing your awareness to your neck into your face Now broadening your awareness to your whole body.
Feeling the weight of your body as you sink into the earth beneath you Take a few moments to rest in this state of relaxation.
Breathing slowly and gently.
And whenever you're ready.
Slowly begin to bring your awareness back to the room.
Gently stretch your body waking up your fingers and toes and gently opening your eyes when you're ready.
