Hello and welcome.
So today we're going to move through a body awareness meditation.
So just get yourself into a comfortable position whether that's seated or lying down.
Just make sure you're really comfortable.
And then to ground and settle ourselves in we're just going to take three deep breaths,
Breathing in through the nose and out through the mouth.
So inhale,
Filling the lungs,
Breathe in through the nose,
Open the mouth and sigh out.
And again so inhale and exhale.
Breathing in and breathing out.
And then start to notice your body.
So we'll just notice the body as a whole sitting or lying here.
Notice how you're feeling right now.
So however that might be,
See if you can just accept how you are in this moment.
And then let's bring the awareness to the eyes.
So closing the eyes if they're not already or you may have a soft gaze so just hover the eyes just slightly open looking down.
Just see if you can soften the eyes,
Really allowing them to relax.
And bring awareness into the mouth,
Around the jaw.
Allow the tongue to be soft in the mouth,
Jaw relaxed.
Bring a slight smile to the lips.
And then bring awareness into the shoulders.
Can you let the shoulders soften a little bit further away from your ears?
Just feeling that space as they soften down.
Noticing if there's any tension in the shoulders.
With each gentle exhale just seeing if you can soften the shoulders a little bit more.
Start to notice your heart.
Connecting with the gentle beat of the heart.
Feel it pulsating.
And again with each exhalation just seeing if you can soften into the heart.
Really softening into that space.
And then we'll move that awareness down now into the belly.
You may just notice the gentle movement here as the belly rises and falls with the breath.
Bringing in some ease,
Softness with each gentle exhalation.
Noticing how the belly feels.
Notice what sensations are here.
And then let's move the awareness now to the hands.
So your hands may be resting on top of each other in the lap or maybe they're resting on your legs or they might be resting by your sides.
Can you soften a little bit more into the hands?
You become aware of the tingling and pulsating and different sensations that you can feel in the hands.
You become curious as to what's here in the hands right now.
And then moving the awareness now down into the sit bones.
So feeling the connection that you have with the ground.
Get a sense of that pressure that you can feel there.
Really get a sense of grounding,
A sense of rooting yourself into that position.
Maybe a sense of heaviness.
Really feeling your connection to the earth.
And if you're lying down,
You might broaden that awareness,
So feeling the whole back body connected to the ground,
The sensations of the pressure all through the back of the body.
And then bringing your awareness down into the feet.
So notice what sensations are present in the feet.
That's noticing the temperature.
Become aware of what you can feel in the feet right now.
So perhaps the feet are planted on the ground.
So you might feel that connection through the soles of the feet to the earth.
Perhaps the feet are in more of a relaxed position.
But just noticing how they feel,
Do they feel at ease?
Perhaps see if you can bring a little more softness into the feet.
And then start to become aware now of the whole body.
So noticing the body.
So this whole field of awareness,
All different sensations moving,
Changing through the body.
Really notice what you can feel.
And then start to bring the awareness to the breath,
Just gently moving in and out through the body.
Just see if you can imagine the breath just moving through the whole body,
So breathing in,
Filling the body all the way down to the toes.
And breathing out,
Allowing that breath to move back up.
So fill the body with breath.
So you might want to deepen the breath so you can feel that space.
Just taking a few more deep breaths with full body awareness.
And then we're going to slowly start to bring ourselves out of the meditation.
Just taking a few more steady breaths here.
And start to just blink open the eyes,
Just taking a little look around the space that you are sat or that you are lying in.
Just become aware of your surroundings and then really take your time to slowly move back into the rest of your day.
Thank you for joining me for this practice.
Namaste.
