Inner and Outer Awareness Meditation This meditation will guide you through shifting your awareness between the external world around you and your internal bodily sensations.
By practicing this,
You can develop a stronger connection with both your environment and your own body.
This helps you to stay grounded and present.
To begin with,
Find a comfortable position,
Whether that's sitting or lying down.
Simply allow your body to settle,
And if you feel comfortable,
Gently close your eyes.
Taking a nice deep breath in,
And then slowly exhale,
Allowing your breathing to be natural and easy.
Repeat the breathing again,
By taking a nice deep breath in,
And slowly exhaling.
On the exhale,
Try to extend the breath as though you're blowing on a dandelion.
Find your own rhythm,
And just keep breathing in a way that feels natural and easy for you.
Now bring your focus to the external world around you.
Bringing awareness to your surroundings,
And as you do this,
Silently say to yourself,
I am aware of.
Notice any sounds around you,
Or distant voices.
If you're outside,
There may be some rustling of leaves,
Perhaps the noise of a car.
Bring your attention to the temperature,
Feeling the air against your skin.
Observe the feeling of your clothes,
Resting against your body.
Notice if there's a sense of smell to the air.
And if your eyes are open,
Begin to take any cues,
Or shapes in your environment.
Now,
Begin to shift your awareness inward.
Continue to breathe naturally,
And silently say to yourself,
I am aware of.
And as you notice your breath moving in and out of your lungs,
Become aware of the sensations in your body.
Notice the temperature.
Perhaps there's a warmth or a tightness.
Maybe a tingling or a stillness.
Whatever it is,
Just be aware.
Noticing if there's any areas of tension,
Or tightness.
Or even a sense of ease.
Then begin to observe the rhythm of your heartbeat.
Stay with this as you breathe and focus on the heart and the beat.
It can be helpful to place a hand over your chest.
And then begin to feel the weight of your body beneath the surface that you are sitting or lying on.
Stay with this and be aware of what that feels like.
And now I invite you to gently move back and forth.
Between external awareness of what's going on around you.
What's happening in the room or the space that you're in.
And internal awareness.
Perhaps the feeling of the chair pressing against your back.
Feel the rise and fall of your chest as you breathe.
Continue shifting your awareness for a few moments.
And appreciate the distinction between the inner and outer worlds.
Allowing both to exist simultaneously.
As you stay present in your body and the world around you.
As you hold this in awareness.
When you're ready,
Gently open your eyes and return to the present moment.
As you carry this awareness with you.
