So let's begin with some 4,
7,
8 breaths.
So inhaling for 1,
2,
3,
4,
Hold 2,
3,
4,
5,
6,
7.
Exhale through the mouth for 2,
3,
4,
5,
6,
7,
8.
A second time.
Inhaling for 1,
2,
3,
4,
Hold 2,
3,
4,
5,
6,
7.
Exhale out through the mouth for 2,
3,
4,
5,
6,
7,
8.
And again,
Give yourself the gift of deep breath.
Inhaling as deeply as you can this time for 1,
2,
3,
4,
Hold 2,
3,
4,
5,
6,
7.
Exhaling through the mouth 2,
3,
4,
5,
6,
7,
8.
And welcome to this meditation of listening to your body.
Listening to your body is about giving your inner wisdom a chance to offer you guidance on what it is that you really want and how to take care of yourself.
Kids are often very connected to their body,
To their wishes,
And we lose touch as we get older.
Let's start as always with the breath.
With your eyes gently closed,
Find your breath,
Riding the waves of your breath.
Notice if your breath is even or calm or shallow or deep,
Letting your rhythm be your rhythm.
No need to change the breath,
No need to alter the breath,
Letting your rhythm be as it is.
You might place your hands on the belly gently if it's comfortable to feel that rhythm.
And now as you inhale,
Say in your own mind,
Inhale.
And with every exhale,
Say in your own mind the word,
Exhale.
Whenever the mind wanders,
Bring it back to the breath.
Begin now for two minutes.
And coming back to your breath again and again if the mind wanders.
And now bring your attention to your body inside and out.
Kind of head to foot,
Hair to toes,
Scan the body.
Notice what is there in the body.
If there's any discomfort there,
Allow yourself to notice it.
If there's any hunger there,
Allow yourself to notice that.
Or if there's fatigue present,
Allow yourself to notice it.
If there's heaviness anywhere or tension anywhere,
Notice that.
And if there is lightness and ease,
Allow yourself to notice it.
Notice this noticing with compassion,
Without judgment,
And without having to move or fix what you notice.
This is already willingness to listen to your body.
It's not just about getting your body through the day.
It's about observing your body closely and with compassion so that it can communicate with you.
It's the body tells us what's in our soul,
Feeling this body inside and out.
And as you feel your body,
I'll ask you a few questions.
When you hear each question,
You might just repeat it in your mind one or two times,
And then just wait to see if anything comes up.
Maybe nothing comes up,
And you can just feel your body and ask the question.
Or you may be surprised by what comes up.
Feelings,
Needs that we ignore again and again,
Go undercover,
And they will only reveal themselves when they feel welcome,
When we have compassion,
Curiosity.
So begin by just noticing.
Notice the feet.
Notice the legs.
Notice the hips.
Notice your back fully,
And allow this back to be supported.
Let this back release its weight.
Notice your shoulders.
Notice your arms and your hands.
Notice your belly.
Notice your chest.
Just notice your neck.
Your eyes.
Your nose.
Notice your mouth.
Notice your ears.
Notice your head.
Notice your whole body.
And imagine you can breathe in and out of the whole body.
Sending the breath into the whole body.
And right out of the whole body.
You are all breath.
And what sensations do you feel in this field of awareness?
Feel the body inside and out.
And begin to notice without judging,
Without needing it to be a certain way.
Feel its sensations.
Feel its mood,
Its emotional tone,
Welcoming any sensation,
Any answer,
Any feeling.
And in this relaxed awareness of body and breath,
Ask your body,
What do you wish for?
Body,
My warm,
Breathing body,
What do you wish for?
What wishes do you have that I can make come true?
What can I do for you?
In your eyes,
Body,
I am almost this all-powerful being.
I want to be there for you.
I want to serve you.
What can I do for you?
And just noticing what is there in the field of awareness.
Or if you like,
You can always come back to the breath.
Telling your body,
You have served me.
Now I want to serve you.
How can I serve you best?
Is there anything you need more of that I can give you?
Keeping your face relaxed,
Maybe putting a gentle half-smile to show welcoming and openness.
Asking your body,
Is there anything you would like more of that I can give you?
Asking your body,
What would give you more energy?
More energy to flow through you freely.
What can I do?
What can I do with the mind or the body that would give you more energy?
Or what do you need a break from?
What do you want to stop doing?
Is there anything I'm consuming or exposing you to that you'd like less of?
Bringing in this tone of warmth,
Your body that's there for you,
Asking with warmth,
What can I do that would nourish you best?
How would you like me to treat you?
How would you like me to look at you?
And finally,
Ask your body,
Is there anything else I should know?
Please tell me anything else that I should know.
Knowing that the answers to all your questions will come with time,
In their own time.
Now put a hand on your heart or anywhere on your body,
And ask your body forgiveness for any time you treated it harshly or indifferently.
Feeling the body and asking for forgiveness for the times you did not offer it your attention or your generosity.
And now as you breathe in,
Imagine that you're breathing light into your whole body.
Imagine you're breathing clear light or golden light into your entire body,
From head to foot,
Filling it with harmony,
With energy,
With strength.
And you can gently put your hands down.
We'll end with some wishes for yourself.
May I care for myself deeply,
Including my body.
May I let myself and my body feel good in every moment.
May I understand my body,
Connect to my body,
And may I serve my body for years and years to come.
And now take a deep breath in,
Take a deep breath out through the mouth,
And as we ease out of this practice,
Just come back to the natural rhythm of your breath.
And from the breath,
You can move your attention back to the room,
Back to seeing and hearing and feeling,
Even as you stay connected to your body,
Opening your ears to sounds in the room.
And as you open your eyes,
Let yourself feel your own willingness to learn from your body and take care of yourself.
