Hi,
And welcome to this guided meditation for body awareness.
During this meditation we'll wake up the five senses.
Sit comfortably.
You may sit or lie down.
Find a comfortable position,
Settle in and relax.
Relax the face,
Relax the jaw,
Relax the shoulders.
Feel the natural state of the body.
And notice the natural breath.
Feel the breath rising and falling.
The natural breath as it is without changing anything.
We'll first bring our awareness to our sense of smell.
Notice the faint smells,
The less noticeable smells,
The perfume you may be wearing,
The scent of your own clothes,
The smell of the hardwood floor or the carpet,
Anything that you can smell.
Become aware of these small smells awakening the nose.
And now bring your sense of awareness to the hearing.
What can you hear?
You may be aware of the immediate sound,
Which is the sound of my voice currently.
But become aware of the smaller sounds,
The tiny minuscule sounds.
Maybe a fan whizzing nearby,
The cars outside on the street.
What can you hear?
Take a moment to awaken your sense of hearing.
Now bring the awareness to the sense of taste.
There may not be any immediate tastes.
There may be some taste leftover from the last meal that you ate.
Or simply becoming aware of the tongue on the roof of the mouth,
The taste buds on the tongue.
Think about this sense of taste.
How can we become more aware in this moment?
Now bring your awareness to the sense of sight.
Whether you have your eyes downcast,
Open or closed,
You can still see things while your eyes are closed.
You may see swirls of light.
You may see colors or shapes.
Or you may see darkness under the eyelids.
Notice the small sight.
Become aware of the sense of sight.
Shift the point of awareness to your sense of touch.
Notice what you can feel.
Notice the things that you're always feeling,
But don't recognize it.
Become aware of the clothes on your skin.
Notice where your hands are resting.
Are they on your lap?
Are they down by your sides?
Notice where you're sitting,
Or if lying down the ground or the earth beneath you.
Become aware of the sense of feel,
The sense of touch.
Awaken this sense.
And now shift the awareness to the body as a whole.
With all of our senses awakened,
We can feel the body and how all of the senses,
Now as we have become aware of them,
Work together for the functions of our entire body,
This vehicle through which we are able to live our lives.
Become aware of the body.
Notice any sensations that come up.
If there's any thought,
It's perfectly normal.
Bring the awareness back to the body,
Fully aware of the body.
And now with the eyes closed or downcast,
Visualize the feet,
Bringing the awareness up into the legs,
Through the pelvis area,
Through the length of the spine,
And feeling the belly rise and fall with each breath.
Now into the shoulders area,
Feeling the hands and even the fingertips of each fingers,
Going up,
Noticing the elbows and the arms as a whole,
Shifting the awareness into the neck,
The facial muscles,
The cheekbones,
Above the two eyebrows,
And become aware of the third eye point above and between the two eyebrows on the forehead.
Now bring all of this awareness up through the crown of the head.
Notice the body,
The life within the body,
With all of our five senses awakened,
And this full body awareness.
And now in your own time,
Whenever you feel ready,
You may slowly start to open the eyes.
This has been a meditation for body awareness.
After this meditation,
You should feel more relaxed in the body and aware of all five senses.
Thank you for practicing with me today.
Have a great rest of your day and namaste.
