Hello friends,
I prepared this meditation with intention to recognize our emotions with our bodily senses.
When we practice meditation,
We turn inwards for clarity.
This process can help us find solutions to our questions as an insight.
As we intend to follow the sensations of our breaths,
We become aware of many thoughts.
When we decide to practice regularly and our practice goes deeper,
We can sense there are less frequency of thoughts and more space for wisdom and awareness.
As we learn to practice sensing our body in relation to our breaths with body scanning methods,
We become familiar of all our senses in relation to our breaths.
As we continue our practice,
We become aware of pain and pleasures of the body and their relationships to what is happening in our minds during our everyday living circumstances.
When we become more aware of these emotions living in our bodies,
We can learn to recognize them and possibly identify them for what they are and learn to hear what they are trying to tell us.
By listening and making space for the unrecognized emotions that are blocked from our childhood or past unfavorable life experiences,
We can evaluate those emotions in light of our consciousness.
With wisdom and compassion for those emotions we felt back then in the comfort and generosity of the present moments.
During this meditation,
If at any time you feel uncomfortable,
You have the option to open your eyes and stretch your arms and legs.
That said,
I invite you to meditate.
Please make yourself comfortable and sit somewhere you feel at ease.
You have the option to lay down for this practice.
If that feels more comfortable.
Gently relax your entire body.
Align your nose with your navel and your ears with your shoulders.
You can place your hands at a place you feel just right.
Gently close your eyes.
Take a deep breath down to your lower abdomen.
After a few deep breaths at that location,
You can breathe naturally at your own pace.
You can also choose the tip of your nose as your meditation object if that feels more natural to you.
If for any reason your mind is overly stimulated,
You can gently say,
It is okay to let these thoughts go while I intend to meditate.
Now,
We will silently count five in and out breaths.
Five.
Four.
Three.
Two.
One.
Follow the sensations of the breath as you inhale and exhale.
You can keep aware of the rise and fall of the lower abdomen while breathing.
Recognize the senses each breath provides.
Ask yourself,
Is it cool?
Is it warm?
Are they long?
Or are they short?
Continue breathing this way for a while.
Now,
We will intend to bring awareness to breath-related sensations to your body parts by part.
Bring your intentions to relax and release tensions as you scan through the directed areas.
Starting with both of your feet.
Sole of your feet.
The toes.
The ankles.
The calves.
The shin.
Front and back of your knees.
Your entire thighs.
Left and right side of your hips.
Feel the breath-related sensations to your lower spine,
Middle,
And upper back body.
Then come down toward the lower spine area and back around to feel your lower abdomen.
Move up toward the chest,
Neck,
And shoulders.
Feel the breath-related sensations to both of your hands.
Front and back of your palms.
Your forearms.
Your elbows.
Your upper arms.
Shoulders.
And through the back of the neck toward the back of your head.
Then feel the top part of your skull and come down to your forehead.
Then bring awareness of your sensations to your left and right ears from top to bottom.
And next you bring your sensations to your left and right eyes.
Your left and right nostrils and the tip of your nose.
Your upper and lower lips.
Your chin and jaw.
Intend to release tensions from the chin and the under eye area where we generally hold most of our stress.
As you feel your entire body in part by part,
Notice areas of your body you feel at ease,
Comfortable and spacious.
These areas can also be your outer edges of your skin.
Now gently notice if there are areas that you feel tightness or tension.
Bring your awareness to that area and feel those areas with your breath-related sensations.
Ask yourself,
Is there a feeling of contraction or tightness?
Are there fears or aversions?
Can you feel your sense of self as a solid or spacious in these sensations?
Are there anxiety or nervousness?
As you recognize and identify the vibrations or movements in your body,
See if you can listen to what they are trying to tell you without any judgments toward them.
Listen or feel these emotions and invite them to stay as long as they like.
Just listen to these emotions as an empathetic friend who can listen to what they wish to express without needing to say anything back,
Without needing to resolve these emotions.
See if you can make space for listening.
Breathe deep into these spaces and relax.
The healing can happen from the space of compassionate recognition without any aversions towards these unresolved emotions.
Take a few deep breaths once again,
Then continue to breathe naturally as you return your attention to the presence of the sound in the room and the breath-related sensations in your body,
Your lower abdomen,
And your nose.
With a grateful heart,
You can gently place a smile in your entire being and give yourself a mental hug.
And when you are ready,
You can open your eyes.
Thank you for your practice.
.
