Welcome to the week one releasing tension from the body.
So first of all,
Lie down on a mat or bed or sofa at your convenience.
With your arms by your sides,
Palms facing up and legs gently apart.
So for now,
Let go of your tendency for wanting things to be different from how they are.
And allow them to be just the way they are.
Begin by feeling the weight of your body on the mat or on the bed.
Notice the point of contact between that and your body.
Become aware of the sensations of your breath.
You may feel the breath going in and out of your nostrils.
Or passing through the back of your throat.
Or feel the chest or belly is rising and falling.
When you are ready,
You are going to shift your awareness to various parts of your body.
As you may never in the past have looked at.
So now you may move your attention,
Your awareness down to your left toe.
Perhaps you would like to wiggle it to get the feel of your toes.
It's the part that's further away from our body.
How does it feel?
Warm?
Cold?
So check for yourself if your toe is okay.
And you may say,
Are you okay left toe?
And now expand your awareness to all the toes.
Now expand your awareness to the sole of your foot.
Feel your heels.
The middle part.
Feel the weight of your foot.
As you breathe,
Imagine the breath going down your body and into your foot.
Imagine the breath going back up your body and out of your nose.
Repeat this process of gentle,
Kind,
Curious,
Accepting awareness with the lower part of the left leg,
The knee and the upper part of the left leg.
Notice how your left leg may now feel different to your right leg.
Gently shift your awareness around and down the right leg now.
To the toes in your right foot.
Move your awareness up the right leg in the same way as before.
And then let it go.
Yes,
You're doing well.
You're doing very well.
And now become aware of your pelvis,
Hips,
Buttocks and all the delicate organs around there.
Breathe into them and imagine you're nourishing them with oxygen.
And now move up to the lower torso,
The lower abdomen and lower back.
Notice the movement of the lower abdomen as you breathe in and breathe out.
Bring your attention to your chest and upper back.
Feel your ribcage rising and falling as you breathe in and breathe out.
Be mindful of your heart beating if you can.
Be grateful that all these vital organs in the body are currently working to keep you alive.
Be mindful of any emotions arising from your heart area.
Allow space for your emotions to express themselves.
You may now bring your awareness to both arms together.
Beginning with the fingertips and moving up to the shoulders.
Breathe into and out of these parts.
Bring your awareness to both arms together.
Beginning with the fingertips and moving up to the shoulders.
Breathe into and out of these parts.
Now bring your awareness to your neck.
Then spread your awareness to your jaw.
Noticing if it is clenched,
Feel your lips.
Inside your mouth,
Your cheeks,
Your nose,
Your eyelids and eyes,
Your temples,
Your forehead and checking if it is frowning,
Your eyes,
The back of your head and finally the top of your head.
Now let go of all the effort to practice mindfulness.
Get a sense of your whole body.
Feel yourself as complete,
Just as you are.
At peace,
Just as you are.
Remember this sense of being is always available to you when you need it.
So rest in this stillness.
Acknowledge the time you have taken to nourish your body and mind.
So now come out from this meditation gently,
Being aware of the transition into whatever you need to do next.
Endeavour to bring this mindful awareness to whatever activity you engage in the next.
