For this meditation,
Please get in a comfortable position,
Whether you're seated or lying down.
Once you're comfortable,
Feel free to close your eyes or have a soft focus.
So you begin to take a deep breath in through your nose and out through your mouth.
Continue your breathing for the next few minutes in this manner.
In through your nose and out through your mouth.
Take your left hand and place it on your left chest over your heart.
You can take your right hand and place it on your belly.
The focus today is going to be coming into your physical body.
When we are on autopilot,
We tend to get outside of our body and we stop listening to what our body is trying to tell us.
We may tense in different areas,
Causing pain,
Headaches.
Sometimes we may not recognize if we're hungry or thirsty.
So as your hands rest on the front of your body and you're breathing in through your nose and out through your mouth,
We'll begin to bring awareness to different parts of our body.
We won't be tensing them,
Causing no strain,
Simply becoming aware to what your body is trying to tell you.
As you continue to breathe in through your nose and out through your mouth,
Bring awareness to your head.
Become aware of any sensations,
Relaxation,
Tension that might be within your head.
And as you continue breathing in through your nose and out through your mouth,
Bring awareness to your right arm.
Notice the position that it's in,
What it might be resting on,
The points of contact.
And as you continue to breathe in through your nose and out through your mouth,
We'll bring your awareness down to your right leg.
Again,
Notice any points of contact.
Notice if there's any tension,
Perhaps in your calf.
Don't do anything to change it.
Just become aware.
Next,
We'll move down to our right foot.
See if you can notice each toe individually.
Again,
Without physically manipulating it,
Just noticing.
We'll then move over to your left foot.
Again,
Notice if you can feel your arch,
The toes,
Continuing that in through your nose and out through your mouth breath.
Now we'll move up to the left leg.
Become aware of any sensations,
The points of contact in your left leg.
As you continue breathing,
Move up to your left arm.
Notice the position that it's in and how the muscles feel.
Continue breathing in through your nose and out through your mouth as you now move your awareness back to your head.
Drop the awareness down to your belly.
If your hands are on your belly,
Notice where those points of contact are and how that might feel different from a space on your belly where your hand is not.
Continuing to breathe in through your nose and out through your mouth.
Bring the awareness back to your head.
Perhaps you're noticing different things you're hearing,
Perhaps your ears are more aware.
As you continue breathing in through your nose and out through your mouth,
We'll drop the awareness to your back.
If you're sitting,
Perhaps there are parts of your back that are connecting with the surface and some that are not.
Notice the difference.
If you're lying down,
Notice how the pressure feels on your back as it supports you in this position.
Now bring the awareness back to your head,
Continuing to breathe in through your nose and out through your mouth.
And from your head,
Begin to expand your awareness down throughout the rest of your body.
So from the head,
Become aware of your shoulders,
Your neck,
And your head.
Then become aware of your arms,
Your shoulders,
Neck,
And head.
Drop the awareness down even further into your belly,
Chest,
Arms,
Shoulders,
Neck,
And head.
And the awareness even farther by dropping it down to your hips,
Belly,
Chest,
Arms,
And head.
Then bring your awareness down even further to your legs as it comes back up.
Continuing to breathe in through your nose and out through your mouth.
Envelope your whole body in this awareness from the bottom of your feet to the top of your head,
From your left to your right side.
This is the awareness without manipulating.
And as you continue breathing in through your nose and out through your mouth,
Begin to release the awareness beginning with your toes,
Your legs,
Your stomach,
Arms,
Chest,
Neck,
And head.
Notice how you might feel different now than you did before you started this practice.
Continue to breathe in through your nose and out through your mouth.
You can stay here for as long as you like continuing the practice,
Bringing awareness to various parts of your body.
Now that your body has had some awareness that you've brought into it,
It might begin speaking to you and take some time to listen.
If you're ready to go on with your day,
You may open your eyes.
You may begin to bring movement into your body.
Thank you for practicing.
Have a wonderful rest of your day.
