Hello and welcome to Soul Sparks.
Our focus for today's practice will be body awareness and using our physical sensations to bring us into the present moment.
Go ahead and get settled in a comfortable spot where you'll be undisturbed and you can sit in an upright position.
Your hands can rest comfortably on your lap,
Palms up for more energizing meditation or palms down for more grounding.
If during the meditation you feel like you need to shift your position,
Feel free to do so mindfully.
Your eyes can be closed or halfway closed with a downward gaze.
I'll invite you to let go of expectations and to be kind to yourself.
Let's get started.
Let's start by taking a few natural breaths as you inhale and exhale through your nose.
Just noticing the breath as it moves through your body.
Now,
Feel your body from the inside out.
Noticing every sensation as I call it,
The sensation that is inside out.
Notice the sensation that is inside out.
Noticing every sensation as I call your attention to areas of the body.
As you focus on each body part,
Try to just relax any tension you find.
First,
Relax your scalp and your forehead.
Begin to feel your eyes soften in their sockets,
Relaxing your entire face,
Even your ears.
Tune into the sensations and try to let go of any need of facial expression.
Relax your mouth,
Tongue,
And jaw.
Tuck your chin in slightly,
Allowing the back of your neck to lengthen just a little.
Feel your shoulders begin to move down and away from your ears.
Relax your chest and diaphragm and belly.
Relax your hips and your pelvis,
Feeling them relax with gravity as you notice how you're being supported by the chair or cushion.
Feel your spine reaching from the tailbone to the base of your skull,
Like a tree reaching for the sky.
Relax your upper back and your lower back.
Relax your right leg from hip to toes.
Relax your left leg from hip to toes.
Feel your whole body relaxed.
Now,
See if you can notice any subtle movements in your body,
The heartbeat,
Your pulse,
Any tingling or vibrations.
Become aware of the body's movement with each inhale and exhale as it flows naturally through your body.
If thoughts arise or your attention drifts,
Simply bring your awareness back to the physical sensations of your body.
We'll meditate for a little while longer.
I'll keep track of the time and you'll hear the bell when our time has come to an end.
Keeping your eyes closed,
Slowly bring your awareness back into the room and back into your body.
Begin to take some deeper breaths as you begin to wiggle your fingers and your toes.
It's always important to come out of meditation slowly,
So take your time.
There's no rush.
And when you feel ready,
Slowly begin to flutter your eyes open.
Thank you so much for meditating with Soul Sparks.
Until next time,
Keep shining.
