Coming into a comfortable meditation position for you.
And welcome to a session in which we'll explore finding a sense of enjoyment in your meditation.
You can use this technique lying down,
Seated or standing.
It can also be effective whilst mindfully walking to encourage a greater sense of happiness out into everyday life.
If you're feeling any sense of physical discomfort during the meditation,
Just mindfully adjusting your position to be comfortable and carrying on.
And when you're ready,
Starting to notice how the body is being supported by the ground.
If you're seated or kneeling or standing,
Tuning into a grounded lower half of the body.
If you're lying down,
Noticing how the back of the body feels heavy and connected.
Now how does it feel to be grounded?
What are the sensations like?
How does this make the whole body feel?
Can you tune into a sense of enjoying this settling and grounding of the body?
No need to do anything right now.
And perhaps enjoying this letting go of having to do anything.
Distractions can come and we just allow them to pass,
Whatever they might be.
Doing our best not to hold on to anything,
Just enjoying this time to feel grounded and calm.
The spine follows its natural curves and can open.
Barely is relaxed.
Notice the whole chest cavity and the ribs.
See if you can let go of any tension here.
Perhaps feeling a sense of spaciousness in the chest cavity.
How does it feel to allow the spine to be open and long?
How does it feel to let go of the belly?
How does it feel to allow the chest cavity to be spacious?
Perhaps tuning into these sensations and allowing ourselves a moment to enjoy them all.
As we allow any other distractions just to come and go like clouds in an open blue sky.
Noticing the shoulders.
Allowing them to release and drop.
Letting go of the arms.
And rest gently one on top of the other in the lap.
Or by the sides of your lying down.
How does the body feel now?
How do the arms and shoulders feel?
Noticing the sensations caused by letting go of all of these areas.
Perhaps allowing ourselves a moment just to enjoy them.
Chin can gently tuck towards the chest.
Neck is long.
Relaxing through the throat.
Allowing the jaw to release.
Tongue rests gently on the roof of the mouth.
A sense of softening the temples.
And perhaps the muscles around the eyes.
Letting go of any tension in the forehead.
And how does the neck and head feel now?
As we allow tension to release from the neck,
Jaw,
Temples and eyes.
What are those sensations like?
Can you find a sense of enjoyment in allowing all of these areas to relax?
Tuning in now to a global sense of the body.
Bringing the whole body together in one sphere of awareness.
Noticing all the sensations going on across the whole surface of the body.
Noticing sensations deep in the body.
Noticing the dance and movement of sensations.
Perhaps inviting a feeling of enjoyment of all these sensations taking place on and in the body.
Allowing any thoughts or plans or memories or questions to arise and pass.
Remaining with our focus on sensations.
Finding a sense of enjoyment in just noticing everything taking place.
Bringing the awareness now into the fingers,
Into the toes.
And as you do so,
Allowing movement to develop in the fingers and toes.
Allowing movement in other areas of the body,
Perhaps swaying or stretching.
And if the eyes were closed,
Gently opening them whenever you're ready.
Your meditation practice is now complete.
