Hi and welcome to this inner body awareness guided meditation and you can start this practice by bringing yourself into a comfortable position that may be lying down on the floor or sitting upright with the spine straight.
Whatever position you choose just make sure it is the most comfortable for you and now that you have settled into a comfortable position try to bring the body to complete stillness and we begin by noticing the breath.
Bring all of your attention and awareness to the nose,
The nostrils and notice the flow of the breath,
Not trying to breathe in any special way,
Just observing the breath as it comes and goes from the nostrils.
Noticing the cooler breath coming in through the nose and the warmer breath leaving the nose and continuing to allow the breath to flow,
Not trying to control the breath,
Just allow it to flow in its own natural way.
As we now turn our attention towards the body,
Starting to pay attention and become aware of the physical body,
Notice if there is anywhere in your body that immediately draws your attention,
Maybe in the form of tightness,
Tension,
Pain somewhere in the body.
Go to this part of the body and feel the region more deeply and as you feel this part of the body,
Try not to get caught up in labeling names or ideas,
Just stay observing the sensation,
Feeling the sensation and now noticing if there is anywhere else in the body that your attention is naturally drawn towards.
Go to that place in the body,
Feel the sensations without names,
Without analysis,
Simply feeling that part of the body and now I will guide you to specific parts of the body.
Start by bringing your attention all the way down into the feet,
See if you can feel the toes of both feet,
Noticing if there is any sensation in any of the toes of either foot,
Feeling the big toes,
Aware of all the little toes and bring that awareness up into the arches of the feet,
Into the heels and right up into the ankles,
Notice if you can feel any sensation in the lower legs,
In the calf muscles,
In the shins,
Not thinking about the legs but feeling the legs,
Become aware of the knees,
Of the thighs,
Right up,
Bring awareness into the hip joints,
Noticing the region of the pelvic floor,
The buttocks and the backside and the groin in the front and then bring your awareness up into the abdomen,
See if you can feel any sensation in the abdomen,
In the lower back,
Connecting more deeply to your body,
Part by part,
Bringing awareness up and into the chest,
Into the heart,
The lungs and also aware of the upper back,
All the way up and into the shoulders,
Aware of the upper arms,
The elbows and the forearms,
Aware of the wrists,
The palms,
Thumbs,
Index fingers,
Middle fingers,
Ring fingers and the little fingers,
Noticing with careful observation all of the sensations that you can feel in the hands,
Feeling the sensations in the hands and now directing your awareness and attention to the front of the throat,
Feeling the front of the throat,
Aware of the back of the neck,
Noticing if there is any tension here,
If you can try to relax,
If you can't just observe,
Becoming aware of the chin and the jaw,
If there's tension in the jaw,
Try to relax,
Noticing the lips,
Aware of the nose and the movement of the breath once again and becoming aware of the closed eyes,
Feel the sensations of the closed eyes,
Feel the sensations at the forehead,
The temples,
Aware of the ears and the back of the head,
If you're lying down you may just feel the back of the head against the floor or the pillow,
Aware of the crown at the top of the head and now become aware of your whole body,
Aware of the whole body from the top of the head all the way down to the tips of the toes and everything in between,
Saturating your body with conscious awareness,
Feeling the aliveness in your body from the head to the toe,
Some parts of the body may have more sensation,
Others not so much,
But connecting now and getting a global and overall sensation of the whole body and as you rest here,
Aware of the whole body,
Notice the breath again,
Whole body awareness,
Observing the breath as it comes and goes from the nostrils and as you continue resting here with whole body awareness,
Notice if there are any thoughts arising in your mind,
Maybe there are thoughts predominant in the foreground,
Maybe they're more in the background,
But whatever the case try to give more attention to the feeling of your body,
Feeling the aliveness within your whole body,
Conscious awareness permeating the whole body and now bringing extra attention to your fingers and your toes,
Feel the sensations in the fingers and toes and begin to wiggle them slowly,
Gently,
Bringing movement back to the body,
Take a deep breath in through the nose and out through the nose or the mouth,
Beginning to stretch the arms and the legs,
But see if you can maintain that awareness of and connection to the whole body,
Stretching out and bringing energy back to the body and you can practice this technique anytime you feel stressed,
Anxious or just overall disconnected from your body,
Practicing again and again,
Coming back,
Coming home and cultivating that inner body awareness,
Thank you for the practice and enjoy the rest of your day
