Calm & Grateful Autogenic Breath & Body Sensing
Calm and grateful autogenic-based meditation practice includes breath sensing and body sensing for bringing a sense of calmness and relaxation into the body. 20-minute meditation may be used to soften the senses and encourage stillness, calm, and ease.
Transcript
So allowing yourself to be in the space.
Sitting or lying down.
Inviting yourself to connect into space of your body.
Noticing the back plane of your body and how it's connecting to either a chair or a bed or a seat.
Noticing your lower limbs,
How they're connecting to the ground or the floor or the bed.
Your feet,
The soles of your feet,
The palms of your hands.
How are they connecting into the ground in your body?
Noticing these points of connection,
Your body to the earth.
Allowing the breath to be part of what you notice in this moment.
The breath as it moves into and out of your body.
The breath moving in,
The breath moving out.
The breath moving in,
The breath moving out.
We're going to notice this awareness as we begin counting down from ten to one.
Ten,
The breath moves into the body.
Ten,
The breath moves out of the body.
Nine,
Breathing in.
Nine,
Breathing out.
Eight,
Breathing in.
Eight,
Breathing out.
Seven,
Breathing in.
Seven,
Breathing out.
Six,
Breathing in.
Six,
Breathing out.
Five,
Breathing in.
Five,
Breathing out.
Four,
Breathing in.
Four,
Breathing out.
Three,
Breathing in.
Three,
Breathing out.
Two,
Breathing in.
Two,
Breathing out.
One,
Breathing in.
One,
Breathing out.
Breathing in,
Breathing out.
Although the counting falls away,
The breath remains as a movement and an energy moving into and out of the body.
Come back as you draw awareness to the body.
Come back into noticing the body.
Noticing your feet on the ground or flat on the bed.
Notice the sensation and the quality of your body in this moment.
As you notice your body,
Begin noticing each part of the body and any sensations or qualities of gratitude.
Noticing the head and the face.
Noticing the quality,
The head,
The face,
The eyes,
The nose,
The lips,
The mouth,
The ears.
This is my head.
This is my face.
Generating this quality if it feels right.
Gratitude for head,
Face,
Eyes,
The nose,
The ears,
The mouth.
All that the space in the body offers.
And offering this back.
My head,
My mind is calm.
My eyes are calm.
My nose is calm.
My mouth is calm.
My ears are calm.
My head,
My face is calm.
Moving down to the shoulders.
These are my shoulders.
This is my left shoulder.
This is my right shoulder.
Noticing the quality.
All that your shoulders offer to you.
Offering a sense of gratitude.
I'm noticing my shoulders are calm.
I'm noticing the arms,
The hands,
The fingers,
The left arm,
The left hand,
The left finger,
The right arm,
The right hand,
The right fingers.
Generating what you might notice as far as gratitude for all that your arms,
Your hands,
Your fingers offer,
Have offered and continue to offer to you.
A sense of gratitude.
And noticing that and then saying,
My arms are calm.
My left arm is calm.
My left hand is calm.
The palm of my left hand is calm.
My fingers are calm.
My right thumb is calm.
My right pointer finger is calm.
My right middle finger is calm.
My right ring finger is calm.
My right left finger,
Little finger,
Is calm.
Noticing the right arm.
My right arm,
Hand,
And fingers are calm.
My right arm is calm.
My right hand is calm.
Fingers on my right hand are calm.
My right thumb is calm.
My right pointer finger is calm.
My right middle finger is calm.
My right ring finger is calm.
My right little finger is calm.
Noticing the torso.
Noticing the front of the torso.
The heart space.
The ribs.
The lungs.
The abdomen.
The belly.
The diaphragm.
Noticing the back of the torso.
All the way from the cervical area.
The shoulder blades.
The middle of the back.
The lower back.
This is my torso.
Noticing the space with a sense of gratitude.
All that it has offered.
The front of the torso.
The back of the torso.
The entire space of the torso.
The front of my chest is calm.
My heart space is calm.
My lungs and my ribs are calm.
My solar plexus is calm.
My belly is calm.
My abdomen is calm.
My diaphragm is calm.
The back of my torso is calm.
My upper back is calm.
My neck is calm.
My shoulder blades are calm.
My middle back is calm.
My lower back is calm.
Move awareness into the pelvic area and the hips.
This is my pelvic area.
My sacral area.
My sacrum.
My hips.
My left hip.
My right hip.
Generating a sense of gratitude for all your hips have carried,
Offered and provided.
Noticing that quality.
Allowing for and inviting a quality of calmness in this space.
The sacrum.
Sacrum is calm.
Entire pelvic area is calm.
My left hip is calm.
My right hip is calm.
Space.
My hips are calm.
Noticing the buttocks.
The back of the buttocks.
Left buttock.
The right buttock.
The space and what they provide offering that noticing of gratitude.
This connection.
Left buttock is calm.
The right buttock is calm.
Noticing the legs.
The left leg.
The right leg.
Left ankle.
The right ankle.
The left foot and toes.
The right foot and toes.
Generating the sense of noticing gratitude for all your legs have offered.
All your feet have offered.
Noticing the left leg left leg is calm.
Left knee is calm.
The left ankle is calm.
The left foot is calm.
Toes on the left foot are calm.
Noticing the right leg.
The right leg.
The right knee.
The right ankle.
The right foot and toes.
The right leg is calm.
The right knee is calm.
The right ankle is calm.
The right foot is calm.
The right toes are calm.
Noticing calmness in the body.
Calmness in the soles of the feet,
The toes,
The left and the right foot,
The left and the right ankle,
The left and the right calf,
The left and the right knee,
The left and the right thighs and quadriceps,
The left and the right buttocks,
The left hip and the right hip,
The pelvic area,
The sacral area,
The abdomen,
The belly,
The diaphragm,
The solar plexus,
The ribs,
The lungs,
The heart space,
The lower back,
The middle back,
The upper back,
The neck,
The left and the right shoulders,
The left and the right hands,
The left and the right arms,
The face of the head,
The jaw,
The mouth,
The lips,
The teeth,
The nose,
The ears,
The eyes,
The forehead,
The entire head,
The face.
Gratitude and calmness noticing this is my body.
It's calm.
It's at ease.
It's given me this life,
Mobility,
Ability.
Honoring this noticing and connecting into an element that might offer you a sense of peace as you notice this body alongside change.
Being curious in this moment,
What does change alongside calmness and peace,
How does that appear to you?
It could be a word,
A color,
An image,
Someplace in nature,
An object.
Being curious how to hold the body,
Gratitude for the body alongside the sense of calmness,
Peace,
Ease and change.
Seeing what the universe might offer to you as you connect into and notice change alongside this maintenance of calmness,
Peace and ease.
Noticing what might come to you if it's a sensation,
An image.
What would the concept be one that could be curious?
Maintaining curiosity,
Maintaining the peace and the calmness,
Maintaining the sense of being okay,
Being resilient,
Adapting to shifts and changes.
Alongside the sense of calmness and ease.
As you capture that as best you can in this moment in your mind,
We're gonna begin counting back from ten to one through the breath.
Ten breathing in,
Ten breathing out,
Nine breathing in,
Nine breathing out,
Eight breathing in,
Eight breathing out,
Seven breathing in,
Seven breathing out,
Six breathing in,
Six breathing out,
Five breathing in,
Five breathing out,
Four breathing in,
Four breathing out,
Three breathing in,
Three breathing out,
Two breathing in,
Two breathing out,
One breathing in,
One breathing out.
The breath remains as a movement of energy in and out of the body.
As you draw your awareness back into this present state,
Holding with you this connection,
Gratitude,
Calmness and connecting into change and what the universe offers to you in each and every moment as you embrace that.
You need to draw your eyes,
Your senses,
Your awareness back into this present moment.
And when you're ready,
Taking an inhale,
Exhaling out to a state of wide-eyed awareness.
4.3 (25)
Recent Reviews
Chris
October 21, 2021
My whole body feels like a limp noodle, it's fantastic