Hi,
My name is Paula from Nurtured Mind.
Welcome to this belly meditation,
Guided meditation to help you associate into the awareness of your physical self that midpoint area of your body that can go overlooked.
For some of you it may be an area that you feel like you want to distance yourself from because you may have from a young age been told to suck in your belly,
Want to hide it or feel ashamed of it.
And it's that unconscious tension of holding the gut in that restricts function to our well-being,
Our comfort.
It is an area of the body that is the most valuable part that plays a leading role in reducing chronic stress,
Anxiety,
Pain and improving digestion.
It is also the area that builds self-acceptance and strengthens the mind and body connection.
The belly is really a source of energy,
A powerhouse in itself.
The Japanese refer to this centre of our body as Hara,
A place where ki or energy is generated.
So let's begin in a sitting position that is comfortable for you.
Taking your time to feel the seat bones against the ground,
Sitting upright but in a relaxed state.
Now bring your thoughts to your midsection,
Your belly.
Become aware of how you feel about this part of your body.
Letting the thoughts,
Ideas,
Judgements flow upward into your awareness like bubbles floating up from the depths.
Imagine looking at them and not being a part of these thought bubbles.
Just pay attention to them.
You may notice that you hear your own voice or you may also hear these thoughts in someone else's voice.
Just pay attention to them as they float up.
You may notice that you can see images,
A movie or a still like a photograph.
Just be aware of them as they float up.
Now begin to breathe in a rhythmic way and you may wish to count your breath as you breathe in.
Count as you hold your breath and count as you breathe out.
This is an easy way to help your conscious mind step away from distracting thoughts and to trigger that relaxation response.
You may choose to add some imagery to it such as seeing a number written in the sand,
Then watching a gentle wave wash it away.
Replacing it with the next number.
Or you may just decide to see the number just slowly fading away.
As you do this,
Notice that your stomach muscles are relaxing and as it does other muscles in your body relax too.
It's only when your stomach relaxes that it becomes possible for all the tension in your body to dissipate,
Fade away.
Now let that comfort move in like a wave of relaxation moving through you that allows you mind to become calm and peaceful.
Now move your right hand to the top of your abdomen,
Resting it loosely just at the top of your stomach.
Pressing gently begin to rotate to the left in a clockwise direction.
You will slowly,
Softly massage the outer conference of your belly,
Moving out to the edges of your ribs,
Dropping down to below the navel and then circling back to the other side.
Imagine now as you massage your aura that you are activating and balancing the life force within you.
You are connecting with this ultimate power centre.
And if you find that negative thoughts or feelings are present,
Just let them float up and out.
Letting go of those bubbles.
Imagine anything that is blocking,
Limiting or otherwise destructive to you is being dislodged and discharged.
Continue to breathe comfortably and rhythmically,
Inhaling wonderful healing properties and exhaling anything that is not helpful.
Imagine your amazing digestive system functioning perfectly,
Restored to ideal health.
And welcome a sense of calm,
A sense of well-being,
An energy within your belly becoming revitalised and renewed.
Continue to massage your belly for 10 or more rotations,
Taking in this time to feel the positive effects.
And when you are finished,
Just place your hands on your knees to stop and linger in the feelings of comfort and peace.
Knowing that when you return to your normal activities,
You will feel the You will feel the positive effects of taking this special time.
It's time to gently return to wakeful awareness.
So gently,
When you're ready,
Begin to open your eyes to review the space around you.
Thank you for meditating with me today.
You
