Welcome to the body awareness meditation.
This is a body scanning meditation designed to focus on the sensations in your body.
In this meditation you will practice how to tune in your body,
Notice how it feels,
Calm and relax of your body and mind.
Let's begin with finding a comfortable position where you can stay for a while.
You can sit in a chair with feet flat on the floor or depending on the flexibility of your hips you can sit in half or full-lodged position or you can also sit in a cross-legged position.
By sitting on a cushion or pillow you can elevate your hips higher than your heels.
Any seated position is fine as long as you're comfortable,
So you can focus on your meditation.
Stop tall with a straight back,
Relaxing your shoulders down and back and broadening your chest.
Gently find your correct posture,
If you need to move forward and backward just do it and gently come back into the correct posture.
With each inhale stop tall with your back straight and with each exhale continue to root down through your body.
Take a nice big deep breath in through your nose and slowly exhale.
Keep your shoulders relaxed and comfortable,
Draw them slightly back then down so you can keep your heart center open and your back strong.
Keep your hands anywhere that is still uncomfortable,
You can place them in your lap or you can rest your hands on your knees with palms facing up or down.
Keep your chin tucked in slightly,
Keep your face relaxed,
Release any tension in the face.
Close your eyes and lips slowly,
To make the mind still you should make your body still firstly.
Shift all of your attention into your breathing,
Tune into your body noticing how it feels.
As you breathe notice the rise and fall of your chest,
Imagine that with each breath your body is renewed and refreshed.
The pure and fresh air cleanses and heals every cell as it moves through your body.
Take a long deep breath in through your nose,
Feel the expansion of the body and slowly exhale and feel the softening of the body.
Notice the sensations arising in your body.
Now bring your attention on your feet and toes,
Notice the parts of your body in contact with the ground.
Notice your ankles,
Calf muscles,
Knees,
Thighs and hips.
Explore the sensations if there is anything that's trying to tell you.
Notice any place of tension or tightness in your legs and relax those areas by imagining you send your breath to those areas.
Bring your awareness to your lower arms,
Elbows,
Upper arms and shoulders.
Feel your shoulders melting down.
Take a nice big breath and exhale slowly.
With each breath notice the sensations come along with it.
Relax your lower back,
Upper back,
Chest and belly.
Take another big deep breath in filling your belly and slowly exhale out through your nose.
Now bring your attention to your neck and face.
Let go all the tension you're holding in your face.
Your cheeks are soft,
Eyebrows and eyelids are soft too.
Notice the space between the eyebrows and soften it.
Your whole body should be relaxed and tension free.
Notice your head,
Ears and notice all the sensations around your neck and head.
Be aware of your body.
You are here now.
Your body is here,
Your breath is here.
So everything you need is here and alright.
Take a big deep breath in through your nose and slowly exhale out through your nose.
With each breath your body is renewed and refreshed.
Thank your body which allows you breathe,
Walk,
Run and hug.
Thank your body for taking such good care of you and it's time to rest and relax your body.
Inhale and exhale.
Now I want you to bring your attention into your heart.
Place your hands together in front of your heart and thank yourself for taking these few minutes.
When you're ready gently open your eyes.
Namaste.
