Welcome.
This is a 15-minute interoception meditation practice.
Take a few moments to find a comfortable position,
Seated or laying down,
Allowing your spine to be straight and your body to be relaxed.
Find a place that is warm,
Preferably a little dark,
And where you won't be interrupted for the next 15 minutes.
When you're ready,
Close your eyes gently and take a few deep calming breaths.
With each inhale,
Invite relaxation and with each exhale,
Let go of any tension or distractions.
Let your breath be your guide as you delve into the practice of interoceptive awareness.
Begin by bringing your attention to your breath.
Notice the rhythm of your inhales and exhales.
Feel the gentle rise and fall of your chest and abdomen with each breath you take.
Allow your breath to become an anchor for your present moment experience.
Notice that your inhale is cool and your exhale is warm.
Notice the sensation of your ribs expanding,
Your lungs expanding as you inhale and contracting again as you exhale.
Perhaps explore an extended exhale,
Slowing the exhale down to allow the nervous system to settle and quiet.
Take a few moments here to bring your attention to your breath.
Now shift your awareness to the sensations within your body.
Scan through your body from head to toe and notice any areas of tension,
Of comfort,
Warmth or coolness,
Spaciousness or even sensation of pain.
Without judgment,
Simply observe what you are feeling.
Allow yourself to investigate with curiosity all of these different areas holding many different sensations within your one body.
Slowly from head,
Noticing tension or spaciousness in the jaw,
Behind the eyes,
Coming downwards to the neck,
Into the shoulders and shoulder blades,
Down the arms to the palms of your hands,
Coming into the chest and the ribs,
The front of the body and the back of the body,
Coming down to the diaphragm,
The abdomen,
The hips and the pelvis,
Down through the legs from the glutes and hamstrings to the knees,
The calves and into the feet and the soles of the feet.
Allow yourself to connect with each and every part,
Checking in to see what sensation may be found with your curious observation.
Now direct your attention to your emotional landscape.
Without trying to change anything,
Ask yourself what emotions am I feeling right now?
Notice any emotions that arise even if they're subtle and allow yourself to acknowledge and hold space for any feeling that comes to your attention.
Bring your awareness to your heart center and tune in to the rhythm of your heartbeat.
Place your hand over your heart if that helps you to connect more deeply.
Feel the steady,
Reliable beat that sustains your life.
Imagine your awareness expanding from your heartbeat to encompass your entire body.
Shift your focus to any areas in your body where you sense energy or movement.
It could be a fluttering,
Tingling or a general sense of aliveness.
Allow your attention to rest on these sensations,
Acknowledging the vitality within you.
Return your attention to your breath.
As you inhale,
Imagine that you're breathing in not only air but also a sense of clarity and peace.
As you exhale,
Release any tension or negativity that may be holding on to you.
With each breath,
Feel more connected to your body and its sensations.
These are the beginnings of creating a relationship with your body and sensation.
Always come to your body and emotion and sensation with curious and loving observation.
Don't try to change anything.
Just allow the noticing to be your practice.
As you gently conclude this meditation,
Take a few deep breaths.
Send deep gratitude and love throughout your whole body for all that it does for you.
You could imagine love radiating out from your heart.
It could be a white light.
It could be warmth.
Whatever comes to mind,
Imagine love and kindness and gratitude radiating from your heart out to every cell,
Every bone,
Every muscle.
And thank your body for all that it does for you every single day.
Carry this heightened sense of interceptive awareness with you as you navigate your day.
Remember that this practice can help you stay attuned to your body's signals and emotions,
Fostering a deeper connection with yourself and those around you.
Take a few more moments allowing your senses to be awakened and alive,
Noticing the quality of your breath,
The quality of your thoughts,
And the quiet from this relaxation.
Thank you for joining me today.
Wishing you love and happiness in the days to come.
