We begin our meditation by tuning in to the physical body.
Ensure you're in a comfortable sitting or lying position.
Soften the jaw,
Tongue,
Muscles around the eyes.
And as you loosen the shoulder blades,
Feel the chest expand.
Relax your limbs and take three deep breaths.
Inhaling through the nose and out through the mouth with a sigh.
And one more.
Begin to notice yourself as a physical being,
Feeling into your bones and muscles,
Your organs and tissue,
Sensing your skin.
Notice how your physical body is feeling as you're tuning into it.
Many sensations.
Take a little time to move through the body with your awareness.
Just slowly floating a wave of awareness through the body.
Scanning from the top of the head,
Face,
Neck and throat,
Down the shoulders,
Arms and hands,
Chest and belly,
Back and buttocks,
Hips,
Legs and feet.
Full presence in your body.
Take in with an open curiosity.
What do you feel?
What do you notice?
And take a moment to sense the breath,
Feeling the movement of the physical body with the breath.
When you inhale,
Notice how the body responds,
Where it rises and expands.
And when you exhale,
How the body softens and releases.
The practice of experiencing through and with the physical body.
Now notice any tension or blockages you may become aware of.
Allow any final clenching,
Gripping or tightness to release and melt away.
Dissolve this remaining blockage or tension,
Allowing any negative thoughts,
Energy or patterns that have been stored in the joints,
Muscles,
Organs or tissue to dissolve and move out the body and down into the earth.
I'd like you to choose one place in the physical body that would like some focus and attention.
Allow your awareness to go there,
Like a light shining on this one specific area of your body.
Notice how it feels to be focusing on this one specific place.
Just offer your awareness and your presence to this area.
Take a couple of breaths,
Focusing on the specific area.
Notice if sensations change in any way.
Knowing that this is a practice that we can do to tune into and bring focus to different aspects of our physical body at any time.
Invite your awareness now to expand out to the whole body.
To expand out to the whole body,
All the muscles,
The bones,
Joints,
The tissues,
All the cells and spaces in between.
Sense that you're really inhabiting the space of your body,
This essential,
Sacred part of who you are and feel into your body's aliveness,
A constellation of ever-changing sensations.
Allow yourself to be anchored in this aliveness,
In this presence,
Connected,
Calm,
At ease,
Receptive,
Safe,
The truest sense of belonging,
Resting in the field of magnificent presence and ease.
I'd like to invite you to do one more practice here with the Annamaya Kosha.
And this is to bring into your awareness one way that you are caring for your body.
Let that way of caring settle deeper into your awareness as well as into your body.
And then extend some gratitude to this way that you are caring for your body,
For this practice of support that you're offering your body,
Knowing that your physical body really appreciates it and is thankful for your care.
Take a couple more breaths in,
Inhabiting the full physical body.
This incredibly beautiful dimension of yourself.
Notice once again how your breath anchors you and your body and silently repeat the following words after me.
I honor and respect my body.
I nourish my body.
I trust my body.
I fill my body with unconditional loving kindness.
Now notice a sense of belonging,
Sense of calm and innate knowing.
This is your natural state.
This is your place of peace and power,
Centered,
Connected,
Grounded,
Vibrant,
Alive and awake.
When you are grounded,
You can be present and focused.
You are confident in your connection to your own body.
You experience your body's true aliveness.
I encourage you to keep caring for your body and tuning in and paying attention to it.
Now,
When you're ready,
Have your body lead you to your waking state by allowing it to move from the inside out,
Possibly in the fingers or the toes,
Moving your head from side to side,
Shoulders.
Allow your body to decide and when ready,
Open your eyes,
Remembering we need to journey inward in order to live our best lives outward.
