This meditation practice is best done lying down,
And as you settle in,
Notice how you are opening the body to receiving messages,
Without labelling them good or bad,
Just simply beginning to attune to the body's messages.
What can you do right now to bring yourself fully into the present moment?
Simply scanning the body,
Making yourself more comfortable,
But also what are you letting go of as you arrive here?
There's a mindset shift as you begin your practice,
Letting go of the external distractions of the world.
You have chosen to be here in this moment.
Notice your breath,
The breath even,
Smooth,
The breath flowing continuously,
No pauses between the inhales and exhales,
The breath flowing deep down into the belly and out into the sides of the ribcage.
Now notice the space around you,
All five senses opening to the space around you.
The touch of air on your skin,
And the surface the body is resting upon,
Any lingering smells or fragrances in the air,
And perhaps sound,
The sounds close by,
The sounds further away,
And all the sounds travelling through space.
And notice any colours or images behind your closed eyelids,
And now the tongue,
Notice any tastes,
And notice the space all around you,
The space in front of you,
Behind you,
To the left,
And to the right,
And the space inside you.
Allow everything that you hear,
Think,
See or feel,
Be just as it is,
And notice what's present here,
The simple feeling of being open,
Body open,
Mind open,
Heart open.
Set an intention for today's practice,
This is a time to move inwards,
A time to slow down and investigate the subtle aspects of the body.
There's no mistakes here,
We're slowing down,
Receiving insights from the body,
Practising mental,
Emotional and physical self-care,
Discovering a new paradigm of inner health and wellbeing.
And notice how you can draw your attention to a specific part of the body,
The left big toe for example,
And how your body can draw your attention to somewhere.
Notice this difference,
This sense of being drawn into the body,
And also consciously drawing your attention to a specific part of the body.
And now,
Like a spotlight,
Where is your body asking for your attention?
Where are you being called to?
And if nothing arises,
That's okay.
Continue to allow your attention to wander throughout your entire body,
And if you're drawn to a point somewhere in your body,
Notice all the sensations of where you're drawn to.
Is there tension,
Coolness,
Heaviness,
Spaciousness?
How would you describe the sensations that are present in the body right now?
And as you shine your spotlight of awareness on this point,
Are there any accompanying thoughts,
Emotions,
Beliefs,
Memories or images that co-arise?
Allow them to be here,
Without changing them or going into thinking.
And if something does arise,
Just remain the witness of it,
Not detaching or identifying with it,
Simply allowing.
And if nothing is arising,
That's fine too.
Continue to sense and be open,
Be curious to all the sensations in the body.
Not knowing what is about to happen next,
Welcome yourself fully.
Maybe there's your inner voice chattering on in your mind,
Or a scenario playing through your head,
Or a sensation in your body such as an ache,
Or you notice the temperature of the room,
Cool or warm.
Observe and notice each sensation,
Thought,
Image or emotion,
And attune to the body.
And now listen to the body as we inquire into the following questions.
What is resonance?
What does it feel like in the body when something deeply resonates with you?
Perhaps you have goosebumps,
Or feel vibrant,
Energised and alive,
And if this is difficult you can welcome a memory or situation that deeply resonated with you in your mind.
Stay with this body feeling of resonance.
And when you disagree with something,
What happens to the body?
Tension across the neck,
Shoulders,
Face,
Heat on the skin,
Sweaty palms,
Agitation in the fingers.
Notice the body sensations.
Not getting pulled into a scenario or judging it,
Simply learning what the bodily sensations are for you.
Learning what happens to the body when you disagree with something.
Notice what's present now.
And remember to take this experience with you.
When something resonates you recognise the body's reaction.
And when you disagree with something,
You recognise the body's reaction.
This ability to slow down and respond to life rather than react,
And remain true to what's right for you and what's wrong,
Will support you in your mental wellbeing immensely.
And begin to take several deeper breaths.
Bring some gentle movement into the fingers and toes.
And begin to blink your eyes open and closed a few times.
Coming back to your wide awake and alert state.
