So this is the InBody Meditation Series with me Jamie.
Today we will be working on moving into silence and appreciating silence.
So finding a comfortable position,
Just starting to slow everything down,
Closing the eyes,
Just allowing the body to slowly drop and relax with each breath,
Just slowly allowing the peacefulness,
Stillness,
The relaxation to sink in,
Just really start to sink into you where you're sitting and just make any little minor adjustments now.
I like to do a little bit of a sway back and forward,
Left to right,
Just finding that neutral,
Very comfortable position where you're not falling back,
You're not slouching too much forward.
So you can feel your breath and your belly connect and comfortably move together.
And just really appreciating and dedicating this time that you've decided to sit with yourself,
Just to give yourself some rest from thinking before the day starts or if you're listening at the end to relax the mind and just let this emanate into the rest of your day,
Just appreciating that this is a time for resting the mind and body.
Now,
Just connecting with your environment around you,
Observing your natural breath,
How it's moving in and out,
And just seeing if you can slow down that breath a little bit,
Seeing if you can deepen that breath a little bit,
Seeing if you can just relax with each breath.
With each out breath,
You have the opportunity to relax somewhere in your body.
So just be aware of your whole body,
Just be aware of tightness which is usually held in the body and seeing if you can relax this with each out breath.
Seeing the body,
Especially the shoulders,
Are they fully dropped,
Relaxed or are you still holding on to something?
Just allow your attention to open up to all the muscles in the body,
Still concentrating on your breathing too,
But your awareness has opened to the muscles in your body and just giving them all permission to relax,
Giving them all permission to be at ease and allowing your body to fall into a natural relaxed state and observing any muscles which are resisting and just concentrating them a little bit more to relax.
And you can just take a deeper in and out breath to really highlight this relaxation.
Simply check in with your facial muscles,
Your eyes,
In behind your eyes,
Your eyebrows,
Are you squinting?
Can you just allow your face and jaw and eyes to relax,
Just melt and be free?
Just deepening that breath,
Observing that breath and as the mind wanders,
You can just bring your attention back to a different place in the body to keep the alertness.
Looking in around the hips,
Are your hips relaxed and open,
Are you holding any tension in your thighs?
Just opening up this observation,
Awareness,
Alertness and just learning how to connect with the breath but also open awareness up of other areas.
Now just moving the attention on,
Feeling the skin on your body as a whole,
Feeling what pressure of touch is around you,
Feeling what is touching your skin right now as gravity pushes down,
Weighing us down and the supportiveness that we have.
Just observing the touch of any breeze,
Any warm or cold air.
Keep moving with the breath and observing these things.
One we usually don't connect with is all the clothes we are wearing.
Can you feel a sensation of the clothes on your skin?
Just really connecting with this basic sense which is usually left unattended.
Now just moving the attention out to the surrounding area in the room,
Taking a few moments just to listen to any sounds,
A few moments just to connect with your ears and the listening,
Using this as your form of meditation,
To listen to my voice but also listen to the sounds in the distance with an open non-judgmental mind.
Still coming back to the breath,
If any thoughts are arising just take a deep breath in and out letting it go,
But really concentrating on that sound in the distance.
Just allowing your ears to really be challenged with that sound far away.
Connecting to the noises with inquisition but no judgement.
Seeing a noise far in the background and connecting to that.
1Upbeat music,
And now in this very peaceful,
Alert state where we really had to slow down to listen,
Feeling our alertness back into the body,
Into your heart and just listening and feeling for a few seconds to your heartbeat.
Just listening for it in the body,
Feeling it.
And if you're struggling to find a sensation you can put your fingers on your wrist,
On the inside of your wrist just where your thumb begins and really connect to the beat there.
Just observing that beat,
The aliveness within.
Listening with your heartbeat and appreciation of how it's constantly staying alive.
And just deepening the breath now,
Observing your heartbeat and seeing if you can also slow your heartbeat down with your breath.
Seeing a deeper breath in and out,
Observing the heartbeat and seeing if you can slow it down.
Your breaths in and out,
Giving your heart and body permission just to slow down.
And being grateful of our bodily organs and how they effortlessly continue.
And now just to finish things up let's really thank the body for what it does by going through three other organs or area of the body or body parts which you really appreciate.
Maybe it could be your hands,
Just going to your hands and feeling them and just being grateful for what you have there.
How even a basic thing like that some people don't have the opportunity.
Just feeling very grateful for our body and what it gives us.
And maybe just bring your attention now to your whole body.
Just taking some deep breaths in while we bring ourselves back into the room.
Just feeling the body as a whole.
Just taking one deep breath in and holding at the top.
Letting all the air diffuse into the body,
Feeling all the body as a whole.
And with a little bit of a sigh just letting it out.
Again a nice deep breath,
Full breath in,
Filling the body,
The lungs.
Again just a nice long sigh out.
Letting go of any judgment or fear for the day.
And one last breath in,
Hold at the top and just feel your body filling full of life force,
Energy,
Positivity,
Love,
Compassion.
Just holding this and feeling it diffuse into the body.
Feeling it diffuse across all the cells.
This is all the life force which your body lives off.
And just letting that out and be open.
Really bringing your attention back into your movement,
Just rolling the shoulders and whatever feels comfortable.
You can open your eyes and just take a few moments to appreciate the room in a new way.
Just take appreciation of your eyes and what you're able to see.
Take appreciation of everything going on around you.
Just appreciating with gratefulness and bring this awareness into the rest of your day.
