In this guided meditation,
We will be focusing our attention on different body sensations.
Use the sensations in your body to help anchor your awareness into the present moment experience.
As your mind wanders,
As it only naturally and frequently does,
We will utilize the anchor of the body sensations to come back to the present moment.
The mental exercise of this meditation comes with each time that we notice the mind wandering and each time we allow ourselves to come back to our anchor.
When you have noticed that your mind has wandered,
Without judgment of yourself or your ability to meditate,
Gently bring your attention back to the sensation of your body.
We are not trying to stop the mind from thinking,
That is its natural state,
To think.
Instead we are focusing our attention by allowing the thoughts to settle in order to reduce their influence over our focus.
As we gain control of our mind,
We set ourselves apart as the observer.
Practice gently bringing your wandering mind back to its anchor over and over to strengthen your present moment experience.
Find your meditation position,
Your connection with the floor and your seat.
Bring your spine straight,
Allowing it to be balanced in a state of firmness and softness.
Begin by bringing your awareness to the bottom of your feet.
Notice the feeling of your feet resting against the surface.
Notice the sensations of your feet as they rest and connect with the floor.
Continuing to observe the sensations of your feet,
Allow yourself to become aware of your breath moving in and out of your body.
The sensation of your inhale,
The sensation of your exhale.
Using your imagination,
Imagine your breath moving in and out through the bottom of your feet.
With each inhale,
Allow your awareness to sharpen.
With each exhale,
Allow the tension and tightness to be released from your feet.
Breathing in,
Focus your attention.
Breathing out,
Release tension.
Continue to watch the sensations of your feet.
With each inhale,
Allow your awareness to sharpen.
With each exhale,
Allow tension to be released from your feet.
As you continue to notice your feet,
You may notice tightness or tingling,
The feeling of air,
Or your feet touching a surface or clothing.
Perhaps you notice nothing at all,
And that is okay as well.
See if you can just be aware.
Of whatever is there.
With each inhale,
Sharpen your focus.
With each inhale,
Sharpen your focus of the sensations.
With each exhale,
Release tightness and or tension.
If your mind wanders,
See if you can just notice that.
With each inhale,
Sharpen your focus.
If your mind wanders,
Bring in an attitude of kindness and patience,
And bring your attention back to the sensation of your feet.
And now let's take a few moments just to slowly allow this level of attention and focus to spread throughout the rest of the body.
As we scan our awareness through the body from head to toe,
Notice areas of tightness or tension,
And see if you can exhale that tension away.
Allow yourself to notice any tension and allow your awareness to settle in those parts for just a few moments.
Breathing in and out through that space of tightness and observing the sensations there.
And when you noticed that the mind has wandered,
Gently bring it back to that sensation.
Fashion.
When you notice the mind has wandered,
Bring it back to the sensation in your body.
When you hear the sound of the bell,
Make a commitment to bring this level of awareness to your activities for the rest of the day.
