Hi,
I'm Federica and welcome to this meditation where we will connect with our body,
Our five senses and our energies.
We spend too much time in our heads worrying about the present,
The past and the future.
In other words,
We are keeping on thinking,
Which results in us beginning really disconnected from our physical self,
From our emotions and from a big part of what makes us,
Us.
So if you feel disconnected from your body and your sense,
I think this meditation is perfect for you.
So let's start.
Find a comfortable position and close your eyes.
The bones on your pelvis are in contact with the floor and the crown of the head points upward as if wanting to move away from the body.
Your shoulders are heavy and relaxed.
The shoulder blades come closer so the chest opens.
You can lay your hands on your belly or rest them on your knees.
You can feel the spinal tendon.
As you are like the connection between the earth and the sky.
Take a deep breath from your nose and exhale from your mouth.
Do this for a few times.
When you are ready,
Allow yourself to notice your natural breath.
Is your breathing shallow or heavy?
Are you tense or relaxed?
Feel the sensation in your body.
Now we begin to shift our attention to the five senses.
Focus on the touch.
Feel the legs and the feet pressing on the ground.
Feel your body against the chair or the floor.
Focus on your hearing.
Hear the noises that are present in your room.
Now hear the noises outside the room,
Outside the building you are in.
Hear the noises,
Notice them and acknowledge them.
Focus on your eyes.
Keep your eyes closed.
Do you see a specific colour or a particular shape?
Observe it without judging.
Focus on the taste.
Do you perceive a taste in your mouth?
How does it taste like?
Focus on the smell.
Do you perceive a specific aroma or a smell in the room and how is it?
Let's focus on it for a second.
We are using our five senses.
Now drive your attention deeper yourself.
Feel the beats of your heart.
Feel the vibration that spread from the centre of the chest across your whole body.
Imagine a light that comes from a heart and spreads throughout the body from the head to the feet.
It doesn't matter the colour of the light you see.
Keep the light vibrating with your energy.
Feel the beats of the heart.
Feel the light coming from the heart and pumping the energy and love throughout your body into your muscle,
Bones and cells.
Take a deep breath and return your attention outside of us.
Take a few breaths and keep your eyes closed.
Take a moment to think about your sankalpa or a mantra or only to say thanks to yourself.
Be grateful to the universe for giving you your body and your soul.
Just say to yourself thank you.
And I want to say thank you for spending your time with me and to have worked on your health and your awareness together.
Namaste.
