Welcome to Community Mindfulness Project's six-minute Connecting to the Body meditation.
Begin by noticing the position you're in,
Sensing into the way in which you're sitting,
Lying down,
Standing,
Or walking.
Just noticing.
If an image of how you're positioned comes to mind,
Gently letting that go and sensing into your posture from inside the body instead of from inside the mind.
What does it feel like to be in this body in this moment?
Now bringing attention to anywhere you're in contact with something,
The feet,
The bottom,
Or the back of the body.
Noticing any sensations where you're in contact with something.
Now bringing attention to your hands,
Noticing where they're resting,
Noticing any sensations where they're in contact with something,
Sensations inside the hands,
Anything that you can feel in the hands at all.
Now bringing attention to any sensations caused by breathing,
Noticing where you feel the breath,
Maybe even taking a deep breath and noticing what that feels like.
Now bringing attention to the face and head,
The jaw,
The inside of the mouth,
The eyes,
Curiously sensing into whatever you can feel.
Now noticing any sensations anywhere in the body.
What is it to be in this body in this moment?
Listening to the body as you would to a good friend.
Now with that same attention and curiosity,
Noticing what it feels like to wiggle the fingers and toes,
To raise and lower the shoulders just a bit,
To bring a small smile to the face,
And even what it feels like to open the eyes if they've been closed.
We hope that this has served in some way.
May all beings be at home in their bodies.
Take care.
