This is a five minute meditation to cultivate body awareness.
Start by finding a comfortable seat,
Or if you prefer you can lie down for this meditation.
You can do this at any time during the day or before bedtime.
Once you're comfortable allow the eyes to close.
We'll take a deep breath in through the nose and side out the mouth.
Closing the mouth and starting to breathe in and out through the nose.
This will help to slow the breath down and slowing the heart rate down.
Maybe slowing the thoughts down.
Bringing your awareness to any sensations you feel right away in the body.
Anywhere you may be carrying any tension or anywhere you feel any tenderness.
Just noticing.
Bringing your attention to your feet and your toes.
You can curl them,
Squeezing them and then allowing the feet and toes to relax and soften.
Moving up the legs,
Calves and the thighs.
And if you can let those muscles relax.
Bringing your awareness to your belly.
Maybe noticing the rise and fall of the breath.
Seeing if you can let the belly relax and be soft.
Maybe placing your hands here and allowing the breath and belly to rise up into the hands.
And feeling the belly draw away from the hands on the exhale.
Noticing the arms and the hands.
You can curl them into fists clenching the hands and then letting them release and soften.
Feeling the shoulders soften,
Dropping away from the ears.
Whenever you become distracted by a thought or a sound or a physical sensation.
Bringing your awareness back to your body.
Back to the sensation of the breath in the body.
Now moving your awareness to the throat.
You can swallow here.
Noticing the tongue in the mouth.
Feeling the lips soft,
Parting slightly.
Feeling all the muscles in the face,
Jaw relaxed.
The eyelids heavy.
The muscles in between the eyes soft.
Feeling the body heavy,
Relaxed.
Notice how the breath feels now.
Maybe it's even deeper than when we began.
Maybe it feels smoother.
Noticing how the whole body feels.
You feel more relaxed at ease.
You can slowly start to blink the eyes open.
I hope you've enjoyed this practice.
Thank you.
