If you're listening to this meditation,
It probably means that you are experiencing some sort of physical difficulty.
Maybe you are recovering from a surgery,
Or maybe you have a common cold or flu,
Or maybe your body just doesn't feel well.
Maybe you are experiencing some chronic pain.
This meditation is designed to give you a bit of relief and connection with your body.
So often,
We are disconnected from our bodies.
Our brains operate separate from our body,
When really the two work best,
When they are in constant communication with one another.
However,
Mindfulness practices can help us to enhance the mind-body connection,
And research has shown that mindfulness practices can be helpful in reducing stress,
Reducing blood pressure,
Enhancing quality of sleep,
Improving immune function,
And on and on.
The benefits are numerous.
So for today's session,
I'd like you to find a comfortable position,
Either seated or lying down.
Take a moment to get as comfortable as you possibly can,
Making sure to give extra care to your body and what it needs in this moment.
Take a deep breath in through your nose,
If it's available to you,
And hold it at the top.
Before releasing,
Throw a long breath out through the mouth.
As always,
Try to concentrate on making that out-breath longer than the in-breath.
This simple act helps to slow the heart rate and send sensory awareness to your nervous system that signals that you are safe in this moment.
Take another deep breath in through your nose,
Trying to gather up all the tension that you can,
And then a long slow release out through your mouth,
Noticing how your body relaxes with that out-breath.
Do that a few more times on your own,
Finding whatever rhythm feels good for you.
Now I want you to bring attention to the part or parts of your body that don't feel the best today.
Just bring them to mind with a gentle curiosity.
Notice what sensations you're experiencing in this part or these parts.
There may be pain,
There may be an achiness,
Or a dullness.
Just take note.
Know that with your attention,
You are saying,
I see you,
I hear you,
I honor you.
Continue to breathe in whatever pattern feels good to you.
If that long extended breath out feels good,
You can continue to do that.
Just notice what it feels like to breathe into that part or parts of you that are hurting or need some extra attention.
Now we're going to shift focus,
And I want you to scan your body and find a part of your body that feels good,
That feels calm,
Relaxed.
It could be any part,
Maybe the tip of your nose,
Maybe your big toe,
Maybe an elbow,
Or a kneecap.
Just notice whatever part of you feels the opposite of the other part or parts.
So a part that feels good,
Peaceful,
Relaxed.
Continue to breathe,
And notice what it feels like to give that part or parts of you some focus and attention.
Notice with curiosity what that part or those parts feel like.
Do they feel warm,
Tingly,
Soft,
Maybe even neutral?
Now,
I want you to focus your attention back to the part of your body that doesn't feel well,
And just hold that in mind.
I want you to imagine that you can speak to the cells that are interacting with that part or those parts of your body.
Continue to connect with your breath,
And imagine that as you are breathing,
You are lighting up those cells.
They're responding to your breath.
And I want you to imagine that you can speak to those cells,
And that when you speak to them,
They listen,
And they respond.
Notice how they respond.
Do they light up?
Do they start buzzing or tingling?
Take a moment here to focus on those cells,
And give them thanks for what they are doing to help your body,
To help it heal,
To help it recover.
Notice how hard they work for you.
Send them love and gratitude.
And notice how they respond as you send that loving kindness and gratitude towards them.
And what do they say back to you?
Do they have a message for you?
Do they have a need or a desire?
Imagine that this is a two-way communication pathway,
Where you can talk to your cells,
And they can talk to you.
And that you are working in harmony with them to heal and bring comfort to the part or parts of your body that needs some extra care and attention.
You can try playing with your breath here,
Maybe taking an even deeper breath in,
And an even longer breath out,
And sending all the energy that you can to these cells,
Giving them more strength,
More ability to heal and respond.
Take a few last moments here to continue to breathe with these cells,
And know that you have the power to come back to this place,
To sit with them,
To create a stronger relationship with them,
To honor them,
And that they will do the same for you.
My voice is going to leave you now,
So if you feel like you are good in this moment,
You can end this meditation by opening up your eyes gently,
Coming back into the room around you.
But if your body feels like it needs some more time,
I encourage you to stay here and continue to breathe,
Continue to speak to your cells,
And listen to the gentle music.
