Hi and welcome to this guided meditation for concentration.
We'll be noticing each individual part of the body in order to bring awareness into the mind and body connection.
Start with a comfortable seat,
Upright,
Face relaxed,
Jaw relaxed,
Allow the shoulders to melt down the back of the body.
Allow the shoulders to melt down the back of the body.
Close the eyes.
Notice the natural state of the body.
Our awareness is usually like a floodlight that encompasses the entire body at once.
Let's imagine that our awareness is like a spotlight that encompasses one part of the body at a time.
Visualize this spotlight like a flashlight and allow the spotlight to land on the left foot.
Noticing the toes and the foot as a whole and then bringing that spotlight on to the lower left leg.
Notice the upper left leg,
The hamstring and the thigh,
The knee and then notice the left leg as a whole.
Now let's bring our awareness,
Our spotlight of awareness into the right foot,
The toes of the foot and the foot as a whole,
Noticing any sensations.
Bring the spotlight onto the right foot,
The toes of the foot,
Then into the lower right leg,
The calf,
The shin.
Bring in the spotlight onto the knee and then onto the upper right leg.
Notice any sensations,
Resisting nothing.
Bring the spotlight into the hips.
Notice the sits bones,
The pelvis.
Now bring your spotlight of awareness onto the left hand.
Slowly move your awareness up the left arm,
Into the wrist,
The lower arm,
The forearm and then the elbow,
The upper arm.
Then notice the arm as a whole.
Bring your spotlight of awareness into the right hand.
Notice all five fingers on this hand,
Then into the lower right arm,
Then the elbow,
Then the upper right arm.
Notice the arm now as a whole and even notice all the muscles and bones that make up these body parts.
Notice the lower back.
Let's bring our spotlight of awareness to the lower spine,
Slowly tracing a line up through the spine,
Behind the belly button and behind the heart space and up behind the throat space and behind the base of the skull.
Notice the front of the torso,
The belly rising and falling with each breath,
The chest rising and falling.
Notice the muscles in the neck.
Feel the skin of the face.
Notice any sensations here around the cheeks,
The jaw line,
Above the two eyebrows,
The forehead and to the extent that is possible,
Notice even the brain.
And now with your total body awareness,
Notice this body and maybe even give thanks Notice this body and maybe even give thanks for all of these moving parts,
All of these individual parts that work together to create one part.
And now with your total body awareness,
In your own time,
Bring awareness back into your physical space.
Whenever you feel ready,
You may slowly and gently flutter the eyes open.
Thank you for practicing with me today.
I hope that you enjoyed this quick meditation and that you take this body awareness with you throughout the rest of your day.
I hope to practice again with you soon.
Namaste.
