Hi,
This is Rishi from Good Karma Meditations,
And I thank you for joining me for this Healing the Digestive System guided meditation So you can listen to this guided meditation wherever it's safe and comfortable for you Lying down,
Sitting on the couch,
Sitting upright on the floor,
Whatever works Just try to choose a place and time where you won't be disturbed for the next little while And so I invite you to settle in now,
Get as comfortable as you can in the position you've chosen Close your eyes and bring the body to complete stillness And let us start with a few deep breaths Take a deep breath in through the nose,
Fill the lungs,
And breathe out through the mouth with a big sigh And again,
Breathing in deeply through the nose,
And sigh out through the mouth,
Relaxing the body,
Letting go Deep breath in once more,
And a big sigh out through the mouth,
Let go And just making sure that the body is nice and relaxed,
Become aware of your left leg See if you can soften and relax any holding or tension in the left leg Let the left leg be heavy,
Relaxed,
And let go And do the same with the right leg now,
Become aware of the right leg And let it go,
Soften the tension,
Relax all the muscles The right leg,
Completely relaxed now And aware of the left arm,
Relaxing the left arm,
Let it be heavy and relaxed And now aware of the right arm,
Let the arm go,
Let it become heavy and deeply relaxed Become aware of your facial muscles now,
And see if you can relax any tension here Softening the jaw,
Relaxing the lips,
Allowing the eyes to relax more fully Still closed,
Completely relaxed,
And then softening the eyebrows and the forehead Whole body,
Deeply relaxed now And you can begin to shift all of your attention and focus down to the belly,
Down to the abdomen And just notice how things are feeling there right now Maybe it's calm and comfortable there,
Or maybe there's some discomfort Whatever the case is for you today,
Just begin to feel and connect to that abdominal region And become aware of the upper third of the abdomen,
Just beneath the solar plexus and above the belly button Scan this region of the abdomen for any sensation,
Both superficially and deep towards the spine And see what you can feel,
Can you detect any sensation here And to the degree that you can,
See if you can relax this region,
Letting go of all tension in the upper abdominal area And now bring your attention to the middle third of the abdomen,
The area around the belly button,
The navel Tune into this region,
Try to feel or look for any sensation And again this could be superficial or deep towards the spine And see if you can now relax any tension,
Any holding or tightness here at the navel centre and surrounding area Relaxing that middle part of the abdomen And now direct your attention down to the lower third of the abdomen From the navel downwards,
Feeling that lower portion of the abdomen Scanning the area for any sign of sensation And see if you can relax this area,
Let go of holding,
Release any tension Feel that lower portion of the abdomen completely relaxed now Becoming aware of the entire abdominal region now See if you can connect to and become aware of the entire abdomen The superficial or surface of the abdomen And deep inwards towards the spine Feel this region,
Bathing the area in your loving conscious awareness Lighting up this area with your conscious mind Scanning around,
Connecting to the belly,
Connecting to all of the digestive organs And maybe you feel sensations here,
Pleasant or unpleasant,
Does not matter Just continue to feel the region,
Cultivating increased awareness and consciousness at the abdomen Often times if you have ongoing digestive concerns There is some degree of disconnect or withdrawal from the area And part of the healing process of this region is the coming back And even if you encounter unpleasant or even painful sensations Try to lovingly return to the region,
Envelop those sensations in your conscious awareness And stay there as best you can Continue scanning around,
Continue feeling the abdomen But if what you're feeling at the abdomen is overwhelmingly unpleasant You can always turn your gaze away from that for now And come back to this region when things are more comfortable But if the level of discomfort there is manageable and you feel comfortable doing so Continue feeling the area And it's normal if your attention wanders When you notice that your attention has left the abdomen Maybe you've become entangled in your own thoughts Just come back,
Connect to the abdomen Feel into this region again And sometimes there's no sensation there to speak of Or none that we can presently perceive But continue scanning around anyway There's still great benefit in connecting to the area in this way And we'll do just one more technique before we finish this practice today Continue holding awareness at the abdomen,
Especially at the navel center And I'd like you now to draw a slightly deeper breath in But imagine that your breath is coming straight in through the navel center,
Through the belly button And as you breathe out,
The breath is leaving via the belly button too Breathing in through the belly button,
Filling the belly Breathing out,
Feel or imagine the air leaving the belly button So you're continuing to cultivate the awareness of the area And synchronizing this with the incoming and the outgoing breath As you breathe in,
Feel the energy of the breath coming in Nourishing,
Healing the abdomen As you breathe out,
Any discomfort,
Any trouble leaving Breathing in healing energy flowing into the abdomen Breathing out all discomfort And just continue to breathe in this way for a few more breaths Good,
And you can discontinue that breathing pattern at the belly button You can discontinue any control of your breath And start to become aware of the whole body Whole body awareness And perhaps an increased sensation at the abdomen Becoming aware of the hands and the feet And you can start to wiggle the fingers and the toes As you bring some movement back to the body Getting ready to come back to normal waking awareness Moving the hands and the feet And maybe starting to stretch the arms and the legs And perhaps as you go about the rest of your day You might check in from time to time And become aware of the belly Aware of the abdomen Connect to the region Notice any sensations there Pleasant or unpleasant And maybe you can spend a few seconds just paying attention Reconnecting to this area Allowing the natural flow of energy And the automatic functions of the digestive system To go about their business Not hindered But relaxed and working well And it takes time to heal and to restore that awareness to the area So come back often Connect to this part of the body And heal your digestive system Thank you for listening And if you did find this useful And you wanted to show your appreciation Please consider subscribing or following the channel And giving a like or a review Thank you
