Boosting The Body's Defences

Join me in re-connecting to your body. Take a slow journey through your body, exploring it's own infinite wisdom and capacity to heal. Allowing your breath and senses to help you feel recharged and ready to face the world.

Transcript

Meditation to boost the body's natural defenses.

So just beginning to arrive,

Beginning to move our attention into our body.

Becoming aware of the parts of our body making contact with the surface area.

Perhaps beginning to notice the lower half of our body.

Any areas where we're meeting a surface.

Noticing sensations of contact,

Pressure.

Any areas where we're meeting a surface.

Noticing sensations of contact,

Pressure.

The sensations of our body being present,

Being here in this room that we're in.

Wherever we happen to be,

Whether we're lying,

Or sitting,

Or even standing.

It's putting all of our attention into the parts of our body being supported,

Being held.

And as best we can,

Allowing ourselves to feel supported,

To let go,

To soften,

To be held.

If we notice any parts of the body that feel tense,

Or sore,

Just allowing ourselves to begin to let go,

To loosen and soften.

Aware of the lower half of our body,

Our feet,

And our ankles.

Any sensations in the feet or the ankles,

Areas of pressure,

Contact with clothing.

Perhaps giving our toes a wriggle if this helps us to feel them better.

Noticing how they feel just right now.

Seeing if we can cultivate any feelings of gratitude and love towards our feet and our ankles.

Acknowledging them for what they are,

What they do for us.

And the same now for our shins and calves.

Aware of the sensations here.

Seeing if we can allow ourselves to feel some warmth,

Some kindness,

Some gratitude,

Some love to our shins and calves.

In any which way we're able to do this.

And so to our knees and our thighs,

As we become aware of sensations here.

Seeing where we can cultivate this sense of gratitude,

Of love,

Of kindness towards our body,

Towards our knees and thighs.

Softening any tension.

Just aware and present to our knees and thighs.

And now also to our hips and pelvic area.

Aware of any sensations here,

Whether they're pleasant or unpleasant.

Just acknowledging this is where we are just right now.

Seeing where we can find some feelings of gratitude,

Of love and kindness towards our hips and pelvic area.

And the functions that are performed here.

The base of our spine,

The organs.

Tuning in,

Befriending and allowing our attention to move up our spine and widen to either side of the spine,

Up to the shoulders.

And again,

With this sense of awareness,

This tuning in,

Cultivating kindness and love towards our spine and our back and our shoulders.

Softening any tension,

Offering love,

Connection,

Oneness with this body.

And so to our arms,

And our wrists and hands.

All of these functions perform for us today,

And every day.

Offering what we can in regards to gratitude to love.

Noticing any sensations in our hands and arms.

Moving now to the back of our neck,

To the back of our head,

Sides and the top of our head.

Feeling the weight of this head.

Aware of it containing our brain.

All of the activity going on inside of the skull just right now.

Placing all of our attention here.

Seeing where we can find gratitude and love for this brain,

This skull.

And to the forehead and temples,

The eyebrows and eyes.

Maybe even allowing a gaze to soften.

Finding gratitude for these eyes,

These eyelids,

The cheekbones,

The nose.

Beginning to become aware of the breath,

Entering into the nostrils and out.

And as we breathe in through the nostrils,

Seeing if we can breathe in with this sense of gratitude for this breath.

For this capacity to breathe,

To fill this body with what it needs to survive,

To thrive.

Feeling the warm air as we breathe out.

Again,

Gratitude for this body's ability to take what it needs and reject what it doesn't.

The innate wisdom of this body in each breath.

Feeling our lips now and our teeth,

Gums and our jaw.

Noticing if there's any tension in the jaw and softening here.

Aware of all the functions of our mouth,

Of our teeth,

Of our tongue.

Gratitude for our ability to taste,

To chew,

To swallow.

And to our ears,

As best best we can,

Feeling our ears.

Feeling this sense of gratitude for our ability to listen and to hear.

To the back of our throat.

And now to the front of our body,

To all of our organs and our ribs.

Maybe we can feel our heart beating.

This gentle reminder of the vitality of this body,

Of the life in this body.

Aware of the expansion of our ribs on our in-breath and the softening,

Deflation of our lungs on the out-breath.

So too with the rise and fall of this belly.

And perhaps with each in-breath we can imagine the vitality of our breath feeding this body,

Nourishing this body.

Filling our bloodstream with oxygen,

Enabling our white blood cells to be strong,

To keep us safe.

And each out-breath can be a releasing,

A letting go,

A softening of anything this body doesn't need.

Breathing in of health and vitality.

And breathing out,

Letting go,

Releasing,

Feeling that rhythm and flow.

The breath as it fills this body.

And the out-breath as we let go.

Feeling the whole of this body,

Receiving this vitality.

Aware of the innate wisdom of this body to heal,

To find strength.

Breathing in with gratitude,

Breathing out,

Letting go.

Feeling that gratitude and love and connection to this body with each in-breath.

And with each out-breath,

Releasing and letting go.

This gentle rhythm of each breath,

Allowing ourselves to feel connected,

To feel embodied.

To feel that sense of wholeness and completeness,

Just as we are.

Just breathing,

Knowing that we're breathing and allowing each breath to nourish and feed us.

Feeling the rhythm and flow of our body breathing.

The innate wisdom of this body which knows exactly what to do.

Exactly how to breathe,

How to receive and release each breath.

And on the next breath in,

We could fill the lungs as deep as we can,

Till there's no more breath to take in.

And letting it fill the whole of this body,

Expanding those ribs,

Holding at the top.

And as we release on the out-breath,

Letting the body soften and let go and feel held and supported.

I'll do that two more times,

Taking in the deepest breath our lungs will allow.

Feeling that space between our ribs expand.

Holding the breath very gently at the top and releasing through the mouth.

A slow releasing out-breath,

Softening and letting go.

Final deep breath in.

And releasing,

Letting go.

Letting the body sink,

Melt,

Be soft.

Sensing in to all the sensations of the body just right now.

This body.

This wise body.

Which knows exactly what to do,

How to function,

How to thrive.

Allowing ourselves a smile on our lips.

And as this meditation comes to an end,

I'll ring the chime.

We can slowly begin to move our fingers and toes and stretch the body anyway that feels comfortable.

Chime.