Being with your body's wisdom.
This meditation is time for you to connect with what it is that's going on within your body,
Feeling into your internal world and giving yourself time to be with that experience in a compassionate and gentle way.
To do this meditation you may like to sit up or you can also lie down,
Choosing whichever position is most comfortable for you but honoring your body in doing so and making sure that you can remain alert for this meditation as well.
If at any time during the meditation you'd like to adjust or move please feel free to do so.
There's no need to stay stuck in a position or uncomfortable.
Once again honoring your body and the messages that it's giving you.
In your own time,
Gently closing down your eyes or choosing to have a soft gaze to the floor,
Now is a time for you to feel into and connect to your body's innate wisdom.
As you do coming home to your breath,
Feeling the natural rhythm of your breath,
Noticing how your breath feels today,
Noticing the depth,
The pace of each breath that you take.
What is it that your breath's telling you right now?
In your own time taking a few slow deep breaths,
Breathing in through the nose and choosing to exhale through the mouth,
Sighing as you exhale,
Giving yourself permission to soften and arrive into this space.
Then letting your breath return back to its natural pace,
Its natural rhythm as guided by your body.
As you come deeper into this present moment becoming aware of the sounds that might be occurring around you,
Sounds outside,
Sounds inside the room,
The sound of your own breath,
Each sound a reminder that you were here in this moment right now.
And then also feeling your body,
Your clothing and its touch on your skin,
Noticing the sensations that are present as you feel into this and then feeling your body's placement and its position,
Noticing how it sits or lays in the place that you're in,
Sensing your body's connection to whatever is holding and supporting you,
The chair,
The cushion,
The floor,
Letting yourself ground and anchor in this place,
Knowing if thoughts arise or at any point you feel a little overwhelmed,
You can always come back to your breath,
This sense of grounding,
The sounds you can hear,
You can also open your eyes and connect back into the room that you're in,
Using all these different tools as a way to regulate and support yourself during your meditation journey.
And gently inviting your attention now to your body,
Coming within your body and noticing what's real for you in this moment,
You might be drawn to feelings or emotions that are present,
Maybe physical sensations or even thoughts,
Meeting whatever you find with a gentle compassionate awareness,
Knowing it's okay,
All these inner sensations and experiences are welcome here,
You might notice them changing and shifting,
Letting your attention move and be with whatever it is that's coming up and is most present and strong for you,
Reminding yourself that you can come to your breath or any of your senses that we've explored,
It's a way to support yourself in this moment,
As you begin to explore your inner world and starting to scan your body,
Connecting in with your body,
Starting at the top of your head,
Allowing your awareness to bring a sense of presence as you notice how your forehead feels,
Your cheeks,
Your jaw and as you do that you might become aware of a busyness in your mind or perhaps a sense of peace and openness,
Becoming aware of how the jaw is sitting,
Where your tongue sits in your mouth,
Any energies or emotions present as you connect in to your face and your head,
Exploring with that kind compassionate awareness,
Accepting and allowing this part of your body to be as it is,
Then guiding your attention down your head to your shoulders and feeling your shoulders from the inside out,
How do your shoulders feel today,
What sensations are real for you and what are these sensations tell you,
Noticing the position of your shoulders,
Are they up or down,
Do they feel open,
Do they feel pulled in and a bit more contracted,
Simply noticing and letting your shoulders be as they are and then moving your attention into your heart space,
Your chest,
Becoming aware of the wisdom and the experience that lies in this place,
Does your chest feel open or closed,
Does the energy here feel light or heavy,
What feelings arise or are present in this space in your body,
Tuning into the wisdom of your body and the messages that it's sending you,
Gently guiding your attention to your belly,
What are you experiencing in your belly right now,
Does it feel tight,
Relaxed,
Are they inner tingling sensations or movements,
Are there emotions there as you feel into your belly,
There can be so much going on beneath the surface,
So taking your time to tune in and listen and also noticing your womb space,
What are the sensations present for you as you feel into your womb,
And it's okay if there's not much at all or you're experiencing feelings of numbness in certain areas of your body,
Numbness is still a sensation,
The more you gently guide your attention to these places,
The easier it becomes to listen and hear what it is that your body's sharing with you,
Then guiding your attention from your womb into your hips and your legs,
Gently noticing whatever is in this area of your body,
Your legs may feel heavy or tired or tingly,
Maybe light and peaceful,
Noticing,
Listening,
Bringing a compassionate and kind heart to whatever it is that's present for you,
And then moving your awareness from your legs and being with your whole body yourself,
Taking this moment to just be as you are,
Opening to the feelings,
The thoughts and the sensations that are real for you right now,
Allowing these emotions and energies to rise and fall,
Accepting and being with what needs to be seen,
Heard and felt,
Releasing the judgment and meeting yourself in this moment with a gentle and compassionate awareness,
Being present with your experience for the next few minutes,
Simply sitting or lying and allowing,
You you you you you continuing to be with your body asking yourself what do I need right now you what do I need in this moment it might be a soothing touch holding your heart space you might need to rock or sway move or stretch letting your body guide you is your body calling you to surrender and let go of holding you allowing emotions to gently flow do you feel the calling to make a sound a sigh a hum honoring your body's wisdom and letting your body guide you in what it is you need in this moment you you you you when you're ready taking a moment to be with your body once again noticing how you're feeling or the sensations that are present placing your hands on your heart space and thanking your body for its wisdom and guidance today then gradually coming home to your breath its depth its pace its rhythm feeling your connection to the floor the cushion the chair the ground beneath you and in your own time wriggling your fingers and your toes and coming back to the room by opening your eyes you may like to take a few moments to journal about what came up for you during this meditation and if you're still feeling any strong emotions check in with what it is that you need to process these emotions this might mean moving your body going for a walk spending time in nature talking to a support person such as a friend or your therapist remembering to be gentle with yourself you
