Okay,
Hello,
Hello,
Namaste.
Now that you have the basics of how to prepare for meditation,
Sitting for a few minutes,
Bringing your awareness from the outside to the inside,
Which is what we did for the last meditation,
And then slowly bringing yourself out of it and closing your meditation,
We can move on to the next meditation that I'm going to show you,
And that's going to be more body awareness.
So what we're doing in meditation is we're cultivating a deeper sense of awareness or higher sense of awareness.
And so we use certain things to focus our attention on.
This could be absolutely anything.
It could be a flame.
It could be a visual in your mind or an energetic center in the body or sensations in the body.
It's endless what we can focus on.
We could focus on a blade of grass or a flower.
We can focus on sounds.
But in this meditation,
We're going to be focusing more on the body.
So here we go.
Take a comfortable seat.
Prepare yourself to come into meditation.
Relax your hands.
Relax your face.
Relax your shoulders open.
Relax your heart.
When you're ready,
Close your eyes and take a few deep breaths.
Let's do that together.
Inhale and exhale,
Letting it all go.
Inhale and exhale again.
And one more time,
Inhale and releasing.
As your body is relaxed,
Feel the top of your head being pulled up to the sky.
Feeling the space between your ears and your shoulders.
Feeling the tension and the stress of your body releasing with each exhale.
When you're ready,
Just soften the breath,
Only breathing in and out through the nose.
Soften the jaw.
Soften the heart.
Relax the awareness and begin to notice all the sounds around you one by one.
And first,
Noticing the sounds far away in the distance.
And then coming to notice the sounds nearby you.
Good.
Now begin to notice all the sensations on your skin,
Temperature sensations of heat or cool,
Perhaps textures,
Perhaps dryness or humid feeling.
And now draw the awareness the center of the chest.
And again,
Watch as the breath rises and falls from the center of the chest.
Thinking a layer deeper into the space of the heart.
Perhaps you can feel your heart beating.
Allowing yourself to drop in deeper,
Feeling any energies swirling around the space of the heart or perhaps emotions,
Just notice what's there.
Not trying to change anything.
Just coming into what is there already.
And now bring your awareness to the top of your head.
Notice any sensations at the top of your head.
If you don't notice any sensations here,
Just wait and observe.
Keep your focus here at the very top of the head.
And the slightest sensation of the skin,
Of the hair,
Of the blood moving.
Good.
And now keeping your eyes closed and your focus inside,
Start to scan from the top of your head all the way down to the bottom of your head.
So very slowly,
Like millimeters at a time,
Scanning the whole of your skull all the way around and down for all the sensations that you find on the way.
So slowly and consistently moving down to the face and around the circumference of the skull,
Sensing anything on the forehead,
On the eyes,
The cheeks,
Around the back of the head too,
Down the face,
Nose,
The jaw,
And the lips,
Down the backside and around the ears until reaching the neck.
Then scanning down the neck and the throat for all the sensations on your skin.
Begin to scan down the shoulders,
The clavicle region,
Down both arms at the same time,
Moving slowly and consistently on the upper arms,
Reaching the elbows,
The lower arms,
The hands,
And the fingers.
Scanning back up the hands,
The lower arms,
The upper arms,
Back to the shoulders.
Now start to scan down the torso,
The front body and the back body at the same time all the way down,
Feeling the stomach,
Feeling the back.
Start to feel the hips and the lower back,
Down into the pelvic region,
The bum,
The bottom of the body,
Reaching the legs,
Down the upper legs,
The thighs,
Backs of the legs,
The knees,
Down to the lower legs,
Scanning for all sensations,
Down to the feet,
Around the ankles and the heel,
Soles of the feet,
Top of the feet,
And all ten toes.
Begin to return your journey up the feet,
Past the ankles,
Up the lower legs,
The knees,
The upper legs,
Around the hips,
All the sensations you feel in your body,
Around the stomach region,
The back,
All the way up the spine and the chest,
The ribs,
Up to the shoulders,
Positioning down the arms slowly,
The upper arms,
The elbows,
The lower arms,
The wrists,
The hands,
And all ten fingers.
Begin to move your way back up the fingers,
The hands,
The wrists,
The lower arm,
The elbow,
The upper arms,
The shoulders,
To the neck,
Up the neck and the throat,
Up to the skull,
Around the skull,
Face,
Slowly scanning up again,
The ears,
The back of the head,
The sides of the head,
And back up to the very top of the head,
The crown.
Remain here for a moment and notice your breath.
Notice the sensations at the top of the head and relax the breath.
And when you're ready,
Continue to do one more round of scanning all the way down slowly.
And when you get to the ends of your toes,
Continue to scan back up again to the top of the head.
When you're ready,
You can begin.
You can go at your own pace or you can follow me from the top of your head down through the face and the skull,
Around the ears,
Jaw,
The throat,
The neck,
The shoulders,
Down the arms at the same time,
Slowly scanning all the way down for all sensations,
Eventually reaching the tips of the fingers.
You start to make your way back up the fingers and the hands,
The wrists,
The lower arms,
Back up the elbows and the upper arms,
Back to the chest and the upper back,
Continue to scan down through the upper chest,
The upper back to the mid-back,
The rib cage,
Middle torso,
The belly,
Lower back,
The hips and the pelvic region,
The bum,
Sexual organs,
Down to the legs,
Down to the knees,
Lower legs,
Down to the feet,
All the way to the tips of the toes.
Begin to make your way up,
This time silently by yourself.
If you lose track of where you are,
Go back to the last place you remember and continue.
Slowly and steadily.
Eventually making your way back up to the top of your head.
Relaxing the breath.
Good.
I invite you now to deepen your breath and gently come back to your senses,
Come back to your body,
Imagine yourself sitting in meditation on the earth,
On the floor or the chair.
And as you deepen your breath,
You can take your mind's eye to that center point in you to energetically close and ground this meditation back into your center,
Wherever that is,
Your heart,
Your belly,
Your dantian,
Wherever you feel needs love right now,
Wherever you feel most sensation or connection,
Go there.
Feel free to place your hand there if you want to,
Or you can take both hands together in prayer pose in front of your chest,
Bowing the head down and just allowing this experience to integrate within you and acknowledging your higher self,
Your higher wisdom within.
Namaste.
