Welcome to the Mindful Agility Meditations podcast.
I am your guide,
Mirela Petali.
Thank you for taking this time to meditate with us today.
You will hear a bell at the beginning of the meditation and one at the end.
The bell is an invitation to come back to the present moment.
The corresponding discussion is in Episode 1 of the Mindful Agility podcast,
Which you can find at mindfulagility.
Com.
And now let's begin.
First,
Find a comfortable position,
Either sitting or lying down.
It can be any position where you feel comfortable,
But also alert.
While we maintain an intention to be still,
You can adjust your posture at any time if needed.
You can either close your eyes or keep them slightly open,
Focused downward in front of you.
Take a deep breath through your nose.
Fill your lungs with air.
Relax your belly and then let the air out slowly through your nose.
Let's take one more deep breath.
Now allow your breath to return to normal.
Bring your attention to your body.
Notice your posture.
How are you sitting or lying down?
Where are your arms,
Your legs,
Your hands,
And your feet?
Now bring your attention to your forehead.
Is there any sensations there?
The temperature?
Any numbness or tingling?
It is okay if there are no sensations.
See if you can keep your attention in this area of the forehead for a little bit.
You can say to yourself,
Soften the forehead.
Does anything change?
Do you feel your forehead more relaxed?
Now bring your attention to your whole face.
Do you notice any difference?
What sensations are there?
And say to yourself,
Soften your face.
See if you can relax your jaw a little bit.
Let it drop.
Bring your attention to your eyes.
Let the eyelids drop.
Relax.
Loosen the muscles around the eyes a little bit.
What sensations are there?
Do you see anything behind closed eyes?
Or if you have them open,
What do you see in front of you?
Now bring your attention to your whole head.
See if you can soften the whole head.
Soften your neck,
Your throat.
Notice if you can feel the air going in and out of your throat with every breath.
Bring your attention to your shoulders.
Are they tight or relaxed?
Say to yourself,
Soften your shoulders.
Soften your arms,
Your wrists,
Your hands,
And fingers.
Now let's narrow our focus to only our hands and fingers.
What do you sense there?
What is the temperature?
Do they feel warm,
Cool,
Any vibrations,
Or nothing at all?
If at any moment your attention has been drawn to other things and you are distracted by sounds,
Other sensations in the body,
Emotions,
Or thoughts,
That is okay.
We'll just notice where our attention has gone and gently bring it back to the focus of meditation.
You might notice some emotions come up,
And that's okay.
We're just going to notice what is there without getting carried away and come back to the meditation gently.
Now notice the seat or the bed underneath you or the floor.
Allow the seat to hold you.
Allow gravity to hold you.
Soften your thighs,
Your knees,
Your lower legs,
Your ankles,
Your feet,
And your toes.
Let us stay a little bit longer with the feet.
What do you feel there?
Are they warm?
Any pain,
Discomfort,
Numbness,
Tingling?
Be curious and see if you can become aware of each one of your toes.
It's okay if you don't feel anything.
Just see if you can maintain the focus on your feet and toes for a little bit.
What other things do you notice while you're focusing on your feet?
Are there any sensations that are stronger in other parts of your body that are getting your attention?
Now let's broaden our focus and include our whole body in our awareness.
Is your body feeling differently from the beginning of meditation?
Just notice with curiosity the sensations,
Emotions,
Whether you're having any thoughts.
How do you feel?
Is your body relaxed?
Are there any places that are still tight,
Uncomfortable,
Painful?
See if you can soften them a little bit more.
And now we're going to shift our attention to the environment.
What do you notice?
Become aware of the sounds around you,
The temperature of the room.
You can slowly open your eyes and look around.
You can start moving a little bit your fingers and your toes.
Thank you for taking the time to meditate with us today.
