Hi there,
This is Combs from MindAnchor and today I would like to invite you for this 15 minute body awareness meditation.
So to start,
Find a comfortable position that is either upright in your chair,
On your cushion or in your bed.
Just make sure that it's not too comfortable so you won't fall asleep in the next 15 minutes.
So whenever you've found this comfortable position,
You can close your eyes.
And with the closing of the eyes,
Letting go of anything on the outside world,
Letting go of sight and also letting go of your to-do list,
Letting go of what happened a moment ago,
Yesterday or a week ago.
Just completely allowing yourself to drop in to this moment and noticing your body as it sits here or lies here right now.
Where in your body do you notice your breath?
Do you notice your breath in or around the nostrils?
Do you notice it in your chest or your belly?
Or perhaps in a completely different area of your body?
And then from that part of your body,
You can extend the awareness to anything that is present,
Anything that is alive in your body right now.
Maybe there's immediately something coming up.
Perhaps there's a tension or a part that hurts a bit.
Maybe there's an area of your body that feels particularly soft and tender.
Whenever there's a sensation coming up in your body,
You can simply welcome it,
No matter if it's hurting or if it's pleasurable,
Welcoming any sensation in your body just like you would welcome a good old friend.
Noticing how that sensation is constantly changing,
Observing it with a sense of curiosity,
Of wonder.
And maybe once you stay for long enough with one sensation,
It slowly fades out and something else in your body wants attention.
So you can just pay that attention to this other part in your body,
Again coming from a place of openness,
Of wonder and curiosity.
And if your mind is getting distracted by any thoughts,
Then you can simply very gently guide it back towards your point of attention,
Point of awareness,
Which right now is your body and any sensation that comes up.
Whenever there's no strong sensation in your body,
You can always return to the sensation of the breath,
The rising and falling of your body.
What is present in your body right now?
Just staying with whatever comes up for a moment longer and then slowly returning back to the sensation of breathing,
The rising and falling sensation in your body,
Noticing your feet on the ground,
Your body making contact with the chair or cushion or the bed beneath you.
For a moment,
Just notice any sounds around you,
Very close sounds,
Further away sounds.
And then bring some very gentle,
Small movements into your fingertips and into your toes.
And whenever you feel ready,
You can slowly,
Gently open your eyes again and come back.
Welcome back,
I hope you enjoyed this meditation and thanks so much for your trust.
I will see you again very soon.
Have a lovely day.
Bye bye.
