Welcome to this body awareness meditation.
My name is Alex and I'll be guiding you through this amazing body awareness meditation today.
In our fast paced world,
It's easy to live in our heads,
Constantly thinking,
Planning,
Or replaying the past.
But the body holds so much wisdom.
By gently guiding our awareness into different parts of the body,
We not only reconnect with ourselves,
But we also give the nervous system permission to relax.
This process,
Called interoception,
Has been shown to reduce stress,
Improve emotional regulation,
And deepen our sense of presence.
In today's practice,
We'll take a slow journey through the body,
Bringing gentle attention and breath to each area.
There's no need to force anything,
Just simply notice what's there and invite the body to soften.
Let's begin.
Begin by finding a comfortable position,
Seated or lying down.
Let your hands rest wherever they feel at ease.
Gently close your eyes or soften your gaze.
Bring your awareness to your breath.
Take a slow inhale through your nose and a gentle exhale out through your mouth.
Let's do that again.
Inhale and exhale.
With each breath,
Feel yourself arriving more fully into this moment.
Allow the weight of your body to be held by the surface beneath you.
Let yourself be supported.
Now,
Bring your awareness to the crown of your head.
Gently notice any sensation.
Maybe there's a temperature difference,
A tingling sensation,
Or maybe it's just stillness.
But take a slow breath into this area,
And on the exhale,
Invite any tension to melt away.
As you're breathing in,
Imagine the breath in the air going directly to the crown of your head,
Gathering everything in that area,
And then when you exhale,
Imagine it leaving,
Like it's cleaning it out.
Now move your attention to your forehead.
Soften the space between your eyebrows.
Let go of any thinking.
Breathe here,
And exhale.
Breathe in,
Breathe out.
So each body part that we bring our awareness to,
We're going to take two deep breaths in and out.
And I want you to imagine the air going to that spot,
Gathering everything,
All the tension,
And then letting it go with your exhale on both breaths.
Next we're going to bring your awareness to your eyes.
Two breaths in and out.
Next,
Bring your awareness to your cheeks.
Two breaths in and out.
Your jaw.
The back of your neck.
Your throat.
Both of your shoulders.
Top of your arms.
Your elbows.
Your wrists.
The palms of your hands.
This is a major energy center.
You should really feel it here.
Your fingertips.
Now bring your awareness to your chest,
Both sides.
Your upper back.
Middle of your back.
Your lower back.
Your belly.
Your hips.
Your glutes.
Your thighs.
Your knees.
Your ankles.
Soles of your feet.
Your toes.
The right side of your body.
The left side of your body.
The whole body.
The whole body.
Imagine the air that you're breathing in going into your body.
Gathering all of the tension that's left.
And with your exhale,
Let it go.
Just let it go.
You no longer need it.
It's holding you back.
Just take a moment and see how you feel.
This is the power of the breath.
This is what breath can do for you.
So take this experience with you.
And remember to just breathe.
Take a full,
Deep breath.
And allow your whole body to soften at once.
From head to toe,
You have connected.
And you have released.
Begin to return your attention to the space around you.
Wiggle your fingers,
Your toes.
Maybe stretch gently if it feels good.
Know that this awareness that you've cultivated,
It isn't limited to this meditation.
You can return to the body at any moment.
Just one breath of awareness is all you need.
Namaste.
