Hello and welcome to this 10 minute meditation on the breath and body.
We'll begin by just scanning through the body with our attention.
So feeling your forehead,
Noticing if there's any tension there.
And now the hinge of the jaw,
Again noticing if you're clenching.
Feeling the shoulders,
The chest area.
Feeling your stomach,
The hips and the legs.
And now feeling the whole body all together as best you can.
Just having an overall sense of the body.
And now narrowing your attention to find the breath coming and going in the body.
So focusing in on the sensations of breathing at some point in the body where you can feel them vividly.
Could be at the chest,
Could be at the stomach,
Could be somewhere else.
But feeling the sensations of breathing wherever in the body you choose to.
And just staying with them as best you can.
Remaining aware of the sensations of breathing.
And really taking an interest in them as sensations.
Noticing just what the breath feels like.
Noticing the changing flow of sensations that makes up a single breath.
Noticing if these sensations are warm or cool,
Smooth or rough,
Sharp or dull.
And how all of that changes.
And when you find that your mind's wandered and you've forgotten about the breath,
That's fine.
Just notice,
Come back to feeling the sensations of breathing.
And you might broaden your attention a little bit.
So that you can feel more of the body as you breathe.
Using the breath to support awareness of that area of the body where you're noticing the breath.
So using the breath to help you feel the chest or the stomach or wherever else in the body you're feeling the breath.
So feeling the sensations of the body and the breath coming and going among them.
And again taking an interest in just what these sensations feel like.
Noticing their details,
Their qualities,
As best you can.
Just feeling the breath in the body,
Using the breath to help you feel the body.
And if you choose to,
You might broaden the focus of your awareness further still.
To take in as much of the body as you can.
Perhaps even the whole body.
And the breath coming and going in the body.
So having the widest possible awareness of the sensations of the body.
Taking in as many of them as you can.
And using the breath as the anchor within that field of awareness.
Just feeling the body breathing.
And for the final minute or so of this meditation,
I'll leave you to carry on in this way on your own,
In silence.
And now we can bring this meditation to an end.
