This meditation incorporates a piece of music that features 11 hertz alpha binaural waves for relaxation and calm focus.
People who practice meditation accompanied by this type of music often feel a sense of euphoria and absolute calmness during their session.
This is because these beats work by stimulating certain functions of the brain,
Enabling the mind to focus.
This is commonly referred to as brainwave entrainment or a way to stimulate the brain for altering states of consciousness.
Binaural beats help to coax the brain into the alpha state.
By creating a low frequency tone,
Which helps synchronize both hemispheres of the brain,
And all you need to do is listen.
I hope you enjoy experiencing the calming effect this music has on your brain and consequently your body as I guide you through a sensing experience.
So if you haven't already,
Make any adjustments needed to be comfortable and feel fully supported for relaxation.
I invite you to take a few full cleansing breaths,
Lengthening each exhale and encouraging any tension in your body to soften.
Now,
Letting your breath find a natural rhythm,
No need to control it in any way.
Breathing in and out through your nose,
If that's accessible to you at this time.
Just listening to my voice while also tuning into the sounds of the music.
The sound of the music with your entire being.
This body and this breath,
Right here,
Right now.
Nothing that needs to be done or thought about,
Just this.
Sensing the sound and vibration of the music with and through your whole body.
As I name each area of the body,
Bring your attention there and experience the sensation.
You may feel something or nothing at all,
But whatever you experience is absolutely perfect.
Bringing attention to the right thumb,
Index finger,
Middle finger,
Ring finger,
Middle finger,
Tips of the fingers,
Space between the fingers,
The back of the right hand,
The palm of the hand,
Left hand,
Wrist,
Forearm,
Upper arm,
Right shoulder and armpit,
Right side of the torso,
Waist and right hip,
Right side of the thigh,
Outside of the knee,
Right side of the lower leg,
Ankle.
Feel,
Sensing the right big toe,
Second toe,
Third toe,
Fourth toe,
Little toe,
Little toe,
The tips of the toes,
Space between the toes.
I'm moving attention to the left thumb,
The left index finger,
Middle finger,
Ring finger,
Little finger,
The tips of the fingers,
The space between the fingers,
Back of the left hand,
Palm of the hand,
Wrist,
Forearm,
Upper arm,
Left shoulder and armpit,
Left side of the torso,
Waist and left hip,
Left side of the thigh,
Outside of the knee,
Left side of the lower leg,
Ankle,
Sensing the left big toe,
Second toe,
Third toe,
Fourth toe,
Little toe,
Tips of the toes,
Space between the toes,
Both sides of the body at the same time.
Does one side feel different from the other?
The back of the body,
The heels of the feet,
The back of the lower legs,
Space behind the knees,
Back of the thighs,
Buttocks,
Lower back,
Middle back,
Upper back,
Neck,
Scalp,
Coming down the front of the body,
The forehead,
Right eye,
Eyebrow,
Temple,
Left eye,
Eyebrow,
Temple,
Cheekbones,
Nose,
Left nostril,
Right nostril,
Air flowing in and out of the nose,
Observing any sense of smell,
Feeling sensations of the mouth,
Lips,
Tongue floating in the mouth,
Inside walls of the mouth,
The density of the teeth,
Observing any subtle or obvious sense of taste present,
Sensing the chin,
Front of the neck and throat,
Shoulders and collarbones,
Chest,
Ribs,
Area between the ribs and the navel,
Abdomen,
Noticing the rising of the abdomen with the breath,
Hips and pelvis,
Top of the thighs,
Knees,
Top of the lower legs,
Ankles,
Top of the feet,
Soles of the feet,
Feeling the entire back of the body and then the entire front of the body.
Does one side feel different than the other?
No.
Sensing the entire body alive with sensation,
Vibrating,
Communicating with you at every moment,
Just listen with all your senses,
Changes,
Changing sensations on a backdrop of unchanging awareness.
Step back into a state of awareness.
Who is observing the body?
Feel back into the state of stillness that is always present,
Changing physical sensations on a backdrop of unchanging awareness,
Welcoming all that's present in your awareness,
Feeling yourself as being in which all these changing sensations are unfolding.
Slowly and gently,
Begin to bring yourself back to the waking state,
Feeling what is present,
Maybe feeling the temperature of the air on your face,
Observing any sound,
Smells or taste,
Observing if the body has a desire to be still or maybe to move.
You might take a deeper than normal breath,
Honor whatever the body is asking,
Breathing while connected and present,
Be kind and gentle with yourself as you return to life,
Maybe asking your body what it would like you to do over the next day or so that would support your integration of this experience.
And maybe before ending your practice,
Experience the feeling of gratitude for taking time to practice today.
Thank you so much for joining me.
And maybe before ending your practice,
Experience the feeling of gratitude for taking time to practice today.
Thank you so much for joining me.
Thank you so much for joining me.
