Welcome to this meditation,
The second episode in our series,
Embracing Your Body.
Today,
We'll focus on listening to your body's signals and cultivating an attitude of care.
Let's begin by finding a comfortable position,
Allowing your body to settle.
If you like,
Close your eyes or simply cast your gaze down and take a few deep breaths.
Feeling the rise and fall of your chest.
Notice how your breath naturally flows and how it nourishes your body without any effort.
Now,
Start to bring your awareness to your body,
Perhaps beginning at your feet.
Feeling into the feet,
Are they tired or tense?
Do they feel relaxed or restless?
Without trying to change anything,
Simply notice.
Slowly moving your attention up through your legs,
Noticing any sensations.
Maybe there's heaviness or lightness,
Warmth or coolness.
Is there a part of your body that's asking for attention?
Now,
Bringing your awareness to your stomach.
How does it feel right now?
Is it empty,
Full or neutral?
Recognize any signals of hunger or contentment.
Simply try to be with whatever is there.
Let's continue moving upward,
Noticing the chest and the heart.
Is your heart beating a little faster or slower?
Noticing any tension or openness at the chest.
Again,
There's no need to change anything.
Just observe what's happening inside.
As you continue to scan your body,
If you notice areas of tension or discomfort,
You may gently ask,
What do you need?
Maybe your body is asking for rest,
Asking for rest,
A stretch or simply acknowledgement.
Simply note that need.
You don't have to fix it in this moment.
Just recognize it with kindness.
Taking a few more breaths,
Resting in the state of awareness.
Trust that your body knows what you need and you're here to listen and you can act according to that need once you've completed this meditation.
Now,
If it feels right,
Join me in repeating the following affirmations silently or out loud.
I listen to my body with kindness and respond with care.
My body communicates its needs and I honor them with respect.
I'm learning to trust the signals my body sends.
I trust in my body's wisdom and resilience.
Now start shifting your attention back to your breathing.
You may like to take a breath in through your nose and maybe out through your mouth.
Maybe even allowing yourself a gentle sigh with the next exhale.
And now slowly and gently begin to bring your awareness back fully.
When you're ready,
You can start to move and in your own time,
Open your eyes.
Thank you for practicing with me again.
In tomorrow's episode,
We'll bring our attention to the amazing functions the body has running in the background every day without us having to control them.
I look forward to connecting with you again.
