Welcome to this meditation to feel into the back body.
This particular track is intended for while you are lying down.
I do have another track to feel into the back body in a seated position if that suits you better for today.
So let's begin.
Lying down in a place where you can feel relaxed and at ease,
Allow your body to soften into the ground or the surface beneath you and gently close your eyes.
Begin to deepen your breath,
Feeling your lungs expand.
Exhale slowly,
Releasing any tension with each out-breath,
Choosing,
Committing to let go of any distractions and allow yourself to be fully present here now.
With your attention on your breath,
Feel the cool air as it enters through your nose.
Notice the slight fluctuation in temperature as a warmer air exits through the nostrils.
Allow each inhale to be a moment of calm.
Allow each exhale to be a release.
Bring your attention to the sensation of the ground or the surface beneath you.
Feel into the support.
Allow your imagination to go beyond the support that's directly beneath you all the way to the support of the earth below.
Feeling a sense of weightedness,
Groundedness,
Connection and belonging to this earth.
The earth that holds you at all times.
So just allow yourself to really let go into that support,
Into Mother Earth.
Now bring your focus to the physical sensations of the back body.
Notice the back of your head,
The back of your neck,
Your shoulder blades,
The spine,
Your back ribs,
The slight curve in the low back,
The hips,
Down to the sacrum.
Simply notice how these areas feel.
Not needing to change anything,
Just observe.
There may be areas of tension,
Tightness,
Discomfort or even pain.
Feel if there's any warmth,
Tingling,
Irritation on the skin.
Notice any softened sensations or expansive sensations that might be accompanying these other sensations.
Now bring your awareness to the upper back,
The area between your shoulder blades.
Imagine breathing into this space as if the breath is traveling to the back of your heart.
With each inhale,
Feel the space between your shoulder blades widen.
With each exhale,
Release any heaviness or tightness.
Now bring your attention to the middle of your back,
Along the back ribs.
Notice the spine here between the ribs.
Then feel into the left side of the spine and the right side of the spine.
Feel the subtle rise and fall of your back as your breath moves through your body.
Feeling your ribs expand and contract with the rhythm of your breath.
Let go of any stiffness or holding in this area,
Allowing your back to soften further.
Bringing your awareness now to your lower back,
Just above your hips.
Notice the difference in feel between the areas of the low back that are contacting the surface beneath you,
In contrast to the areas of the low back where there's space between your body and the surface.
With each inhale,
Imagine your breath filling your low back,
Softening any tightness.
On the exhale,
Let go of any discomfort or stress in this area.
Allow your low back to become open and relaxed.
Now bring your attention back up to between the shoulder blades at the back of the heart.
Imagine a tight rosebud here at the back of the heart,
Right in the center of the spine.
And then with your single focus attention on this spot,
Imagining this tight rosebud.
And then feel into a sense of sunshine,
Warmth,
Energy,
Touching this spot,
This tight rosebud.
And feel how this warmth,
The sunshine,
The energy,
Touches the rosebud.
It begins to open and unfold.
Beautiful,
Perfect petals opening across the whole back.
Allow this beautiful flower to fully open and expand across your whole back body,
Each part of your back body becoming softer and more expansive,
Lighter,
Tingly as the flower essence touches the skin.
Feel into this wide,
Spacious,
Free sensation.
Spend a few moments feeling into the entirety of your back body,
Into this expansive feeling.
Take note if any emotions are arising,
Maybe joy or peace or sorrow,
Or any emotion in between.
Whatever is presenting,
Allow it to be.
Holding the felt sense of whatever emotion is present in your diffuse,
Loving awareness.
Take a few more deep breaths here,
Breathing into the space in your back.
Take a moment to reflect on how you feel at the end of this meditation compared to how you felt at the beginning.
Relaxed,
Grounded,
Connected to the earth and to your deeper,
Higher self.
Now start to notice the sounds around you,
Staying connected to the back body,
Beginning to notice any sounds in the room,
Sounds outside of the room.
Start to feel the bottom of your feet while maintaining some awareness at the back body.
Feel up the legs,
Touching into the ankles,
The calves,
The knees,
The thighs,
The whole pelvic bowl,
Keeping part of your awareness on the back body that you have connected to and opened.
Moving up the body,
Noticing the stomach,
The front of the ribs,
The chest,
Feeling the left arm and the right arm.
Still aware and connected to this felt sense in the back body.
Noticing the throat,
The face,
The jaw,
Eyes,
Forehead,
Whole body in your awareness.
Take a moment to give yourself some love for taking the time to feel into this expansive,
Supportive space that's within you at all times.
Acknowledging the work that you've done here and committing to taking it with you into the rest of your day.
Thank you for spending this time with me.
I appreciate you and all of the healing work you do that no one else can see.
Namaste.
