Hi everyone,
I'm Farzana Doctor.
Thanks for joining me for this brief meditation for body sensations and awareness.
If you're feeling some discomfort or tension in your body,
This might help.
You can also use this as a middle of the day nervous system reset.
Or at bedtime to help you wind down before sleep.
Find a comfortable position.
Either lying down,
Or sitting.
And see if you can make yourself.
Just 10% more comfortable.
Become aware of your breathing.
Noticing each in-breath.
And each out-breath.
See if you can make your exhalations.
Longer than your inhalations.
With your next breath cycle,
Notice any tension in your head.
And in your face.
Perhaps around your eyes.
Your jaw.
And see if you can release that tension just a little.
And with your next breath.
Notice any tension in your throat and your neck.
And see if you can release it just.
A little.
With your next breath,
If you'd like,
Pull your shoulders up to your ears.
And then with your exhalation,
Let them drop.
And as you take your next breath,
Notice any tension in your chest,
Upper back.
And your belly.
And your lower back.
If you'd like,
Tense and release your arms and hands,
Or shake them out.
With your next breath,
Notice your pelvis and your hips.
If you'd like,
Tense and release your legs.
Your feet,
Or shake them out if you prefer.
Now with your next breath,
Notice one part of your body that might be calling out to you right now.
Perhaps with discomfort or tension or soreness or pain.
Just notice for now.
We're not trying to change anything.
If you'd like,
Imagine breathing into that part of your body.
Take a couple of breaths here.
To do that.
If you'd like.
Thank that part.
For holding on.
Or working hard.
For maybe helping you in some way.
For example,
I might say.
Thank you,
Shoulders,
For holding on and working so hard today.
Notice how speaking to your body this way might feel different from some of the other ways we sometimes respond to sensations of discomfort.
For example,
When we ask why or we try to assess the problem.
If you'd like,
Repeat your message of gratitude to this part of your body.
Now,
With your next breath,
Notice a part of your body that is holding ease.
Or perhaps feels neutral or just fine.
If you'd like,
Imagine breathing into that part of your body.
Take a couple of breaths here to do that.
You might like to thank that part of your body.
For also holding on or working hard.
Or helping you in some way.
If it seems possible.
Ask that part of the body that's holding ease or a neutral feeling.
If it could lend.
Some of its ease to a part of the body that needs more ease.
With your next breath,
You might visualize a sort of transfer of energy from the place of ease to the place of discomfort.
Kind of like one part of the body supporting another.
In a sort of mutual aid response.
Breathe as you do this,
Imagining this transfer of energy.
Notice if your body has any new information.
Or wisdom to share with you.
I hope this was helpful.
