Hi,
I'm Anne-Marie,
Your meditation guide.
And let us first set the intention for this meditation for you to become the observer,
To simply listen,
Listen with curiosity,
And to observe what it is that comes up within the body,
Because the body is the subconscious mind,
And it is communicating with you,
So that we can eventually understand what it needs to help us shift,
Change,
Or heal itself.
And first,
Find a seat comfortably on a cushion or maybe on a chair,
Preferably not lying down so you can be awake throughout this whole meditation,
Aware.
And while you're sitting,
If you are not doing so already,
Go ahead and close your eyes gently.
And now begin to shift your focus to your breath.
And notice the very gentle air going through your nose or in through your mouth,
That oxygen is filling your lungs,
Which is allowing your chest to very gently rise and fall with each breath that you take in.
You see,
The breath is very connected with our body,
And you can simply observe it.
No need to be the breath,
No need to force the breath,
Simply observe it,
Just like you're observing a bird from the distance,
Or like you're watching a tree sway in the wind.
Simply allow the breath to just be,
And watch it as it falls to a perfect rhythm of calmness,
Of relaxation.
Because you see,
The breath does not require any thoughts to happen.
You just simply breathe automatically.
And so if there's any thoughts,
Concerns,
Or worries that do pop up in your mind,
And if they do not serve you,
Then you can simply allow those thoughts to shift,
Step aside,
Or maybe even place them in a treasure box in your mind.
And if those thoughts keep on popping up,
You can even observe that thought and see what it is.
But once that thought no longer serves you,
You can just go ahead and shift your focus back to your breath or your body.
Because the breath is a reminder for us to shift,
To connect.
And now as you begin to notice the rest of your body,
Beginning to feel your arms,
I wonder if they're rested comfortably at your sides or on your lap?
And maybe observe the feeling your arms have.
Are they feeling light,
Loose,
Limp,
Or are they beginning to feel heavy,
Droopy,
And droppy?
Maybe you can even observe the temperature and the feeling you get from the air as it's touching upon your skin,
Noticing if you're cold,
Warm,
Or just perfectly comfortable from the temperature.
Beginning to shift your focus to your hands,
And as you focus in your hands,
Maybe you'll notice a very gentle tingling sensation in them.
Because where attention goes,
Energy does tend to flow there.
And you may be able to just simply feel the blood flowing through your hands.
And beginning to bring your attention back to your breath and your chest area,
I wonder if you feel any feelings or emotions there?
The chest is a very powerful part of your body because our heart is stored there.
And so I wonder if you're feeling anything in that area.
And if you are,
You can just simply observe it,
Notice it.
No need to react on anything,
Just simply listen.
And if there's anything you feel at all,
You could simply ask with curiosity.
But assuring that the answer comes from the same feeling and not the mind.
Because the mind is part of us,
And it's not a bad thing to have any thoughts.
But the mind is not the knowing part of us.
The body knows a lot more than the mind knows,
Typically.
Just like the body communicates with us when we are thirsty and need water.
Or when we're hungry and we need food.
Or when we simply have any discomforts in the body and we need to shift or move our body.
Or maybe stretch.
So the body is constantly communicating with us through emotions.
And so if we feel any emotions,
Then it's just the body telling us we need to change.
We need to do something differently.
And that emotion does have the answer of what it is that we would need to do.
But we first need to learn to listen to it.
And to allow the subtleties of the emotion and the feelings to just speak to us.
And we do that first by observing.
Observing whatever it is that is coming up within the chest area,
Maybe within the throat,
Or maybe within that gut feeling that you get.
And the tummy area.
That intuition is a knowing and observing those very subtleties of feeling that are communicating with us when we learn to listen.
And I'm going to go ahead and be silent for a minute now just to allow you to listen.
Allowing the music in the background to continue to bring you back if you need it.
Or simply using the breath as you begin to just notice simply what is coming up in your body.
Allowing the music to continue to bring you back if you need it.
Allowing the music to continue to bring you back if you need it.
Allowing the music to continue to bring you back if you need it.
Allowing the music to continue to bring you back if you need it.
You're doing good.
And I wonder if my voice brought you back.
I wonder if you had any thoughts.
I wonder if you were able to observe them.
Maybe my voice brought you back from that thought.
Or maybe you noticed how the breath was able to bring you back.
Or the sound of the music.
And how you were able to help yourself feel a sense of ease and calmness.
Because we can be the observer.
Not just simply in this moment,
We can be the observer any time that we wish.
Because it is being the observer that creates awareness.
Becoming more aware of what it is we feel.
And becoming more aware of the things around us.
And now as you become aware of what you're feeling,
I want you to go ahead and begin to feel your body in the space that it's in right now.
And begin to remember the room you're in.
Why your eyes still continue to remain closed.
And now I want you to very slowly,
Gently begin to open your eyes.
And as you do,
Go ahead and look around you.
And now you can begin to be the observer of your environment.
While you're also shifting your focus inward and noticing what you're feeling right now.
With your eyes wide open.
And know that you can observe what's going on inside and outside.
And so if you can have more moments of this,
Then you can be more aware throughout your day.
Like when you're at work or with family.
And just simply observe any emotions,
Feelings or senses that come up.
And you can use the breath to bring you back.
Becoming more aware so that you can just become observant but not reactive to it.
No need to react on anything.
Just simply look with curiosity and wonder,
Hmm,
I wonder why I feel this?
And what it is that may be triggering me or causing me to feel this way?
And as you continue to bring this practice in your everyday life,
You'll begin to gain more awareness.
And I thank you for joining me on this meditation.
