Hello and welcome to meditation.
So let's start by feeling our bodies and arriving in our bodies.
We can do that by feeling our feet on the ground,
Feeling the weight of our bodies on the chair,
In that point of contact between our legs and the chair.
And taking the time to really feel in what's the state of your body at this moment.
Allowing the breath to really come in,
Sweeping around the body,
Leaving.
Noticing each sensation that is present.
Maybe a temperature on the skin or a sense of the texture of your clothing.
And inviting your attention to go through your whole body.
Noticing from the top of your head,
Going down to the muscles on your face,
The back of your head,
Your neck,
Shoulders.
Feeling each part of your body as you go through with your attention.
Your arms all the way to your fingertips,
Your chest,
Ribs,
All the area of your torso with your organs,
Your hips,
Your legs,
All the way down to your toes.
And taking a deep,
Full breath,
Inviting your attention to welcome your body in this moment.
A lot of the times we are so much in our heads that we forget to welcome our bodies,
To listen to our bodies.
So how can we invite the body to be the center of the attention at this moment?
How can we listen closer to the needs of our body?
Maybe the body needs to move and if it does,
If it is coming from your body,
I invite you to honor what the body is asking of you.
Maybe it's asking for a touch,
Maybe it's just asking for a breath to relax.
How can we be more close,
Listen more carefully to our bodies right now?
Maybe you can feel the touch of the sunlight on your skin.
Notice what that feels like.
Inviting the breath to create more space within your body,
Inviting the breath to lead your attention,
To take your attention towards the body,
With the expansion of the inhale and the releasing of the exhale.
And I invite you to be with this inquiry of how can we listen more closely,
Be more attentive to our bodies,
To honor our bodies a little bit more now and every day.
How does the body answer this question?
What is the body asking rather than what's the mind is bringing?
What does the body ask of you right now?
And in the last few minutes,
I invite you to bringing some movement to your body so you can bring your hands together in front of your chest.
And as you inhale,
Release the hands and open up the arms to the sides,
Opening the chest,
Bringing the collarbones up.
And as you exhale,
Return,
Bringing the palms together in front of your heart,
Rounding a little bit of your back.
Inhale,
Open up the arms,
Releasing the hands,
Bringing the collarbones up and forward.
And exhale,
Bring the hands back together,
Rounding the back a little bit,
Pressing one hand into the other.
Last time,
Inhale,
Open up the arms.
Feel this sense of opening up to life.
And as you exhale,
Bring your hands back together in front of the heart.
Bow slightly with your head.
Press one hand into the other and stay here for a few breaths in this position of gratitude.
Of saying thanks.
And I invite you to say thanks to your body,
To what your body does for you every day.
The things that you are aware of and the things that you are not.
With all the organs inside of us working,
Making our bodies digest food,
The heart pumping the blood.
How can you offer gratitude for all the things that this body is doing for you?
And how can we also offer gratitude for the things that it warns us,
All the things that are not functioning as well but we need to be warned by so we can take care?
It's offering a full gratitude to all the things that this body is doing.
Even the things that sound like to us that are not good.
It's a way of the body to ask of us to pay attention,
To take care.
And as you offer gratitude,
See if you can feel the gratitude within,
Inside your body.
What's the feeling of gratitude?
And if it feels good to you,
You can place the palms of your hands on your heart.
Bring it to your body,
Gratitude,
The care.
And then resting the hands back on your laps.
Taking a full deep breath.
And open up the eyes again.
