Hello and welcome to this guided practice.
In this session,
We will be using mindfulness and we will be relating it to physical sensations in our body.
Because before you can make any changes in your life,
You have to learn how to incorporate mindfulness,
A sense of awareness into the experience in your body.
You have to be willing to open your body to new physical sensations with compassion and curiosity.
And so in this session,
We will discover a few ways that you could begin practicing mindfulness as it relates to physical sensations.
We are going to be widening your field of awareness surrounding the physical sensations that you could experience at any given time.
We are replacing the stories in your head to experience life in real time,
This moment in time.
So just allow yourself right now to find a comfortable position,
Seated on the floor or on a chair.
If on a chair,
Want your legs planted firmly onto the ground,
Seated with your back straight,
Arms rested by your side,
Your hands planted on top of your legs,
Palms faced downward or upward,
And just find your center.
Find a position that gives you a sense of comfort,
Alertness,
Presence.
This moment here is completely for your meditation experience.
There's nothing else to do,
Nowhere else to be.
This moment right here,
Right now,
Is where you are supposed to be.
We're going to start this session off by doing some mindfulness breathing,
So just breathing and feeling each breath.
So we're going to start this session with taking three deep breaths,
Breathing in through the nose and exhaling out of the mouth and just sinking deeper into your chair or into the ground on every out breath,
Finding a sense of calm and feeling it more and more on every out breath.
So breathing in through your nose,
Breathing out of your mouth,
Breathing in through your nose,
Breathing out of your mouth,
Just really sinking into this moment,
Feeling calm,
Alert,
Present to the here and now.
Another deep breath in through your nose,
Out through your mouth.
Now you can return back to your regular pattern of breathing.
So just breathe normally as you do and just notice your breath.
Notice as the air comes traveling in through your nostrils,
Notice if it's cool or warm.
Just notice as the air travels down into your lungs,
Filling it with oxygen to help you breathe,
To help you be alive in this moment.
Only just notice if you are experiencing any physical sensations in your body,
Hold on to them without judging or trying to push them away.
And ask to yourself,
What is this?
What is this sensation that I'm experiencing?
Be curious.
Allow the sensation to reveal itself.
Allow the physical sensation to open and let it be.
If you find that you're struggling with the sensation,
Gently return your attention back to your breathing.
Maintain your mindful attention on any physical sensations of when it enters and when it passes.
So if you start to notice an itch or any feeling or sensation in your body,
Try to notice the moment it arises and then notice when it passes.
Meet these sensations with mindfulness,
With present awareness and then see what happens to these sensations.
This step could help you to see more clearly how little permanency the sensation has on your body.
You may notice that sensations come and go.
If you experience thoughts that take you away from this present moment awareness,
Remember that this is normal.
And the moment you notice that you've become distracted,
Simply return your attention back to your breath.
And for the next 60 seconds,
I'll leave you unguided to sit with your breath and experiencing the full moment here and now as it is.
And so when any sensations arise,
Any thoughts,
Feelings,
Just ask what is this with curiosity and open acceptance.
Let's switch into 10 seconds.
Now,
Gently return your attention back to the sound of my voice.
Tuning into the feeling of your breath.
Bringing yourself back into the room of which you began your session.
Maybe wiggling your fingers and your toes and just slowly allowing yourself to get out of the meditation session.
And after the meditation session,
You may want to take a few minutes to reflect on what just happened.
At this point,
You should be able to tell the difference between the mind's reaction to sensations and the actual physical sensation itself.
Continue practicing this exercise until the issues become clearer for you.
And open your eyes when you are ready.
Thank you for meditating with me.
Namaste.
