Hello and welcome to this guided meditation to bring awareness to your body and create stability and balance.
Our bodies carry us through this life,
So it's important to listen to what your body needs and follow its messages.
Pain and discomfort are signs that the body needs help.
The body is always in the present moment,
So while the mind is free to travel to the past and future,
Bringing awareness back into the body can ground you in the present moment.
To get started,
Bring yourself to a comfortable position.
You can either take this meditation seated,
Sitting cross-legged on the floor,
Or seated in a chair with your feet flat on the floor.
If you're sitting cross-legged on the floor and your knees are much higher than your hips,
You might sit on a meditation cushion,
Pillow,
Or folded blanket to allow you to sit up tall.
You can rest your hands on your thighs.
If being seated is not comfortable for you,
Another option is to lay down with your arms down by your sides.
In whichever shape you have chosen,
Be sure that your spine is long.
Bring your attention to your breath.
Without trying to change anything,
Notice the natural rhythm of your breath.
Use your breath to bring your awareness into your body.
Notice whether the air feels cooler as it enters your nose,
And perhaps a bit warmer as you exhale.
Ask your body how it's feeling.
Are there any areas of discomfort or tightness?
If so,
Breathe into those areas to help the body soften.
Begin a full body scan to send love to your body and appreciation for all that it does for you.
Take particular note of what is working well in your body.
For example,
Without you having to think about it,
Your heart beats,
And your feet carry you to wherever you want to go.
Starting at your feet and working your way all the way up to your head,
Bring attention to each part of your body,
And as you do so,
Say silently,
I love my feet.
I love my toes.
And so on.
I'll give you a few minutes to do this.
As you bring your body scan to a close,
Finishing with the top of your head,
Notice how your body feels now.
Has anything changed?
Have areas that were previously tense released?
Do you feel lighter,
More relaxed?
Allow your body to just be here now,
With nowhere to go and nothing else to do.
Take a moment to acknowledge your body for what it does for you.
This is the only body you get in this lifetime.
So how can you better care for your body?
Think of something you can do for your body.
Maybe it's moving consciously every day,
Such as going for a walk,
Getting up from your desk and stretching every 90 minutes,
Or perhaps it's making a commitment to eat regular healthy meals,
Or giving your body the rest that it needs.
Consider what a day of pampering for your body might look like.
Maybe you start with a warm bath,
Get a massage,
Eat nutritious meals,
Take a gentle yoga class,
And get to bed by 10pm.
Whatever it is for you,
Take a moment to visualize the day in your mind.
What does your body need?
What would be helpful for your body?
Take two more deep,
Full breaths.
Inhale through your nose,
And exhale out of your mouth.
When you feel ready,
Slowly open your eyes.
While it's still fresh in your mind,
Write out your plan for your day of pampering,
And when you might be able to do that.
And also,
Write down any observations that you had during this meditation.
As you move through the rest of your day,
Keep a sense of appreciation for your body,
And focus on all of the things that are working.
I wish you a beautiful rest of your day.
Thank you for joining me.
Namaste.
