Welcome to this meditative stillness practice,
How to Feel.
Today we'll be practicing tuning into the body's sensations,
The raw,
Honest language of the present moment,
Without judgment or analysis.
Feeling is a skill,
A practice of connecting with the body's wisdom just as it is.
So let's begin.
Take a comfortable seat or lie down,
Finding a position that allows you to feel supported and at ease.
Before closing your eyes,
Take a moment to scan your environment and confirm that you're in a safe place.
Safety is essential to feeling,
As the mind won't allow itself to fully turn inward if there's any sense of threat or danger.
Now,
Gently close your eyes.
Take a deep,
Intentional breath in and out.
Allow your body to settle in,
Letting the surface of your awareness quiet.
Feel yourself arriving fully in this moment.
Bring your attention to your breath.
Notice its natural rhythm,
How it flows in and out without any effort.
This is your first act of feeling,
Observing your breath without any sense of control.
Now shift your awareness to your body.
Notice where it connects with the ground,
A chair,
Or your clothing.
Feel the temperature of the air against your skin.
Without labeling or analyzing,
Simply observe.
This is the language of the body,
Sensations arising and falling moment by moment.
Now pick one part of your body to focus on,
A hand,
A foot,
Or your chest.
What do you notice here?
Warmth?
Tingling?
Heaviness?
Lightness?
The label is secondary,
And there's no need to search for something profound.
Simply stay with whatever is present,
Letting yourself feel.
If your mind begins to wander,
That's okay.
Gently guide your awareness back to the sensations in your body.
The mind will try to interpret,
Analyze,
Or fix the experience.
But feeling is a sacred act of healing only the body can do.
When you notice the mind taking over,
Gently return to the felt sense.
Take a few moments to explore different parts of the body.
Pause with each area,
Acknowledging the sensations that arise.
Move slowly,
Letting your body reveal its truth.
Now expand your focus to include your entire body.
Notice how some areas feel vibrant or alive,
While others may feel tight,
Dull,
Or even numb.
Let any and all of these sensations be as they are.
This is the practice of feeling,
Observing without resistance.
If emotions or judgments surface,
Like discomfort,
Frustration,
Or the urge to label,
Imagine them floating like leaves on a stream.
Acknowledge them without attaching to them.
Return to the physical sensations of the body,
Holding space for whatever arises.
Feel into the simplicity of this moment.
You're not here to understand or fix.
You're here to experience.
Ask yourself,
What is my body sharing with me right now?
Even the smallest sensation is meaningful.
Bring your attention back to your body,
Noticing how it weaves through your body,
Connecting all these sensations.
With each inhale,
Invite curiosity and openness.
With each exhale,
Release resistance and judgment.
Take a moment to thank your body for guiding you through this practice.
Recognize its constant communication,
Even when you're not fully aware of it.
Honor its wisdom and the messages it shares.
Before opening your eyes,
Notice how you feel.
Perhaps calmer,
More grounded,
Or more connected to yourself.
Carry this awareness into your day,
Letting your body be a trusted guide in every moment.
As this meditation comes to a close,
Remember that feeling is work only the body can do.
The mind has many words for something it can only guess at.
To observe,
To accept,
To lean in,
Allow,
Witness,
Or surrender.
The mind uses all these words because they are approximations.
They are guesses because only the body can do the work of feeling.
Thank you for taking this time to connect with your body and practice the sacred act of feeling.
This is a skill you can call on anytime.
Just pause,
Listen,
And be present.
Thank you.
