In the fast-paced,
Demanding lifestyles of our modern era,
It's common to feel disconnected from our bodies,
Often leading to a preoccupation with our thoughts and stress.
Many of us turn to meditation as a means to quiet our mind and establish a deeper connection with ourselves.
Recognizing the inherent link between our physical and mental states,
We understand that a relaxed body promotes a calm mind and vice versa.
During meditation,
You may have noticed the link between your thoughts and your body.
When you notice that your mind has drifted off in thought,
It's more than likely you will notice some sort of holding or contraction in your body.
If you can allow that holding or contraction to relax and let go,
The thought seems to dissolve away on its own.
So let's do a meditation where we can allow ourselves to relax,
Connect to a sense of the feelings and sensations within our body,
And start to become aware of the instinctive holding and contraction we have within ourselves.
By becoming aware of this holding or contraction,
We can gently encourage its release,
Allowing both our body and mind to naturally settle into a state of tranquility.
Before we begin,
Find yourself somewhere comfortable to sit.
It could be on a meditation cushion or a chair.
As long as you're comfortable and your body can really relax.
In this meditation,
I'll give you a bit of guidance and then I'll leave a space of silence,
A space where you can really drop into your own experience and feel what is happening for you.
As you relax in your seat,
Start to become aware of your sense of ground.
Notice the feelings and sensations of the ground,
Or the cushion,
Or the chair pushing up from below you.
The feelings and sensations of that ground really supporting you and holding you as you relax.
Becoming aware of your out-breath,
Allow yourself to follow your out-breath down into relaxation within your body.
And as you breathe,
Really allow your whole body to relax deeply down into your sense of ground.
Allow yourself to trust it and really let go.
If you become distracted at any point,
Just notice you're distracted and notice what is happening in your body.
You may notice some sense of holding or contraction within your body.
Gently allow that holding or contraction to soften and relax again.
And then allow your whole body to relax deeply down into your sense of ground again.
Start to become aware of any feelings and sensations that you may notice within your body.
It could be the feelings and sensations of the weight of your legs,
Resting down into the ground.
Could be the sensations of tingling in your fingers or toes.
Could be feelings within the trunk of your body.
Or feelings and sensations within the muscles of your face.
Be inquisitive of any feelings and sensations you notice within your body.
It's almost like being inside a large cave and you're slowly shining a torch light around the cave to see what is there.
And whatever you feel,
Just allow it to be as it is.
There's no need to create stories around it.
There's no need to push it away.
Just allow it to be feelings and sensations and allow it to move through as it needs to.
When you become distracted,
Just notice any holding or contraction within your body.
Allow that holding or contraction to gently soften and relax again.
And then again,
Allow your whole body to deeply relax back down into your sense of ground.
You can keep doing that time after time.
Allowing yourself to be inquisitive of feelings and sensations within your body,
Whatever is there.
And then at any point,
Noticing the holding or contraction within your body.
And then again,
Allowing it to soften,
Relax and let go.
You may notice that by gradually allowing that holding or contraction within your body to soften and let go,
The thoughts seem to dissolve away on their own and it naturally starts to settle your mind.
As we bring this meditation to a close,
Remember your body and mind are intimately connected and if you keep allowing your body to let go and relax,
You will find it will naturally quiet your mind.
That innate connection is actually always there.
Sometimes we just have to uncover it.
