Hello and welcome to today's meditation.
Today we're going to do a mindful drop into the body.
So allow yourself to find a comfortable seat either on a cushion on the floor or on a chair or perhaps you'd like to lie down for this practice.
Begin to allow your eyes to gently close.
Make any adjustments that feel helpful now so that you can settle into stillness and also be comfortable.
As you breathe in,
Imagine your spine getting longer.
Reach up through the crown of your head and when you exhale,
Allow your muscles to relax and take a few breaths like this to allow yourself to fully arrive in your body.
Breathe in and invite in space and energy and when you exhale,
Release tension and relax even further.
Breathing in deeply,
Allowing your belly and your chest to expand and breathing out fully as the chest and the belly contract.
Just rest in the awareness of your body for a few moments,
Noticing how you feel right now in your own body.
You don't have to force your mind to think about anything in particular but notice if your thoughts have started to drift off.
Bring yourself back to this present time awareness and you do this just by listening to the sound of your body as it breathes.
How does it sound when you take air in and how does it sound when the air leaves your body?
Notice if there is tension,
Anxiety or discomfort in your body.
Open your awareness to the part of the body that grabs your attention.
Offer your body some compassion.
Bring your hands to the part of your body that wants to be touched.
With the intention of cultivating healing and care,
Say or think out loud,
May I feel at ease in my body.
May my body be healthy.
May my body be free of any discomfort.
Notice your own desire to move around a little or to drop in even deeper into the stillness and offer your body what it needs.
If you feel called to move around,
Do so.
If you want to drop even further,
Allow your body to do so.
You can use this method of calming the body not only in this mindfulness practice but whenever you notice difficulties arising in your day-to-day life,
When the sensations of anxiety,
Pain and discomfort are present in your body,
See if you can open your awareness to what will bring in ease and care and offer your body what it needs to settle.
This way your mind can settle too.
Gently open your eyes and open your awareness to the space around you.
Take your time moving forward with the rest of your day,
Having compassion and love for yourself and your body.
Thank you for taking the time to be present with me today.
I appreciate you.
