This is a simple body awareness meditation.
You can do this practice any time you need a moment to reconnect through the body.
We will be moving through the body,
Connecting with the sensations in the body,
Without judgement,
Just noticing and be aware.
We will start by grounding and then moving through the different parts of the body with awareness.
Start to make yourself comfortable.
You can be seated or lying down.
And as you get comfortable,
Make sure your spine is straight and long.
You might wish to roll the shoulders and feel them releasing.
You can close down the eyes.
Allow any muscles in the face carrying tension to release.
Release the jaw,
The eyes.
Notice in your body where you are connected to the ground.
Notice any sensations here.
Notice any activity in the mind.
Noticing thoughts coming and allowing them to pass.
You don't need to go into any stories during the practice.
Just allow the thoughts to keep coming and going.
Just like waves in the ocean.
Throughout the practice,
Thoughts may continue.
That is completely normal.
You can just keep being aware of these thoughts.
Let them arise and let them pass.
You don't need to resist them.
Then just bring your attention gently back to your body awareness practice.
Now notice your breath.
Not trying to change the breath.
Just noticing the natural rhythm of the breath as you inhale and exhale.
Noticing the sensations you feel with the breath.
Perhaps around the nostrils and the upper lip as the air moves in and out.
Now we are going to take a few grounding breaths to further bring us into the present.
Take a deep inhale through the nose.
Pausing at the top to create space.
Then exhale fully.
Feel yourself letting go as you exhale.
And again,
Inhale through the nose.
Fill up the lungs.
Pause at the top.
And exhale completely.
One more round.
Inhale.
Pause at the top.
And exhale release.
Just letting go of anything you were doing before.
And letting go of anything you need to do after.
This is your time to practice being aware of the present.
And as we move through the body,
We are practicing non-attachment to the sensations.
You might notice a pleasant sensation,
But just notice it.
You don't need to hold onto it.
You might notice an unpleasant sensation.
You don't need to avoid it.
Just be aware of it as a sensation without the story.
This is a practice of feeling and not intellectualizing or needing to understand.
And this can take practice.
And that is okay.
It's not about being perfect at it.
It's more important to be patient and accepting yourself during the process.
We will start by bringing our attention to our toes.
Noticing each of the toes on both feet.
Noticing sensations you can feel.
Bring your awareness through the feet.
Soles of the foot.
Top of the feet.
Heels.
Noticing what sensations you can feel.
Then bring that awareness to the ankles.
Moving through the calves and shins.
Up through the knees.
The back of the knees.
Up through the thighs.
To your backside.
Moving around your whole sacral pelvic region.
Notice what sensations you can feel.
Move your awareness to your lower abdomen.
Upper abdomen.
Your lower back.
Moving to your upper back.
Bring the awareness to your chest area.
To both your shoulders.
Moving down through your upper arm.
Your elbows.
Your forearms.
Your hands.
The top of the hand.
And the palm of the hand.
Then move through each of your fingers.
Bring your awareness to your neck.
Your throat.
The back of the neck.
Reminding yourself to be aware of sensations.
Without judgement.
Without intellectualising.
And needing to understand or explore them further.
Just feeling the sensation as it is.
Move your awareness to the face.
To the chin.
The jaw.
Mouth.
Tongue.
Tongue.
Teeth.
Lips.
Cheeks.
Your nose.
Your eyes.
Your eyeballs.
Your eyeballs.
Eye sockets.
Eyebrows.
Forehead.
Ears.
The top of the head.
The back of the head.
The chin.
Notice what sensations you can feel now.
Around the entire body.
Sensing the entire body.
Meeting any sensations that arise with awareness.
Without judgement.
If anything pleasant or unpleasant arises just be aware.
Without needing to keep it or avoid it.
Everything is impermanent.
If your mind wanders to thoughts remember this is completely natural and just gently bring your attention back to the awareness of sensations.
Now as we've completed the body scan to spend some moments noticing how you feel.
Notice the edge of your sensations.
And now we'll take some moments to come out of the meditation.
Perhaps start to deepen your breath.
Be aware of any sounds around you.
Perhaps bring a gentle smile to your face.
If you like making some small movements with the body to slowly awaken the body.
You can take a moment to thank yourself for taking the time to complete the practice.
And know that with the intention to have awareness you have done enough.
And you are enough.
May you move forward for the rest of your day or night with a deeper awareness without judgement of your felt sensations.
Remember all is welcome.
And all is impermanent.
Thank you for sharing your energy in this practice.
This meditation is offered with universal love.
