Hello,
My name is Sam and welcome to this meditation to help you become more attuned to the sensations in your body.
Begin by finding a quiet comfortable space where you won't be interrupted.
You can sit on a cushion or a chair with your spine straight or you can lie down if you find that better for you.
Once you feel settled,
Close your eyes if it feels good and take a deep breath into the nose,
Filling your lungs completely.
Hold the breath for a moment and then release it slowly through your mouth,
Letting all the tension in your body melt away.
And you might like to do that once more.
Breathing in deeply,
Filling your belly and your lungs,
Holding for a moment and then releasing slowly,
Breathing out all of the tension in your body.
Allow yourself to settle into a comfortable rhythm of breath,
Not trying to control it in any way but simply observing it as it flows in and out of the body.
And start to notice the sensation of the air moving in and out of the nostrils.
Notice the rise and fall of your chest and abdomen with each breath.
And as you focus your attention on your breath,
You may notice that your mind starts to wander.
And this is completely normal and natural.
It's what our minds are programmed to do.
If or when you notice that your mind has drifted away from the breath,
Simply observe it without judgment and bring your attention gently back to your breath.
It's almost like we're a shepherd gently cajoling the sheep back into the fields.
As you continue to observe your breath,
You may start to notice other sensations in your body,
Perhaps tingling in your fingers,
Possibly tightness in the chest,
Or maybe a twinge in the lower back,
For example.
Whatever sensations arise,
Simply observe them without judgment,
Allowing them to come and go as they will.
As you become more attuned to the sensations in your body,
You may notice that they're constantly changing.
One moment you may feel calm and peaceful,
And the next you may feel restless or agitated.
Whatever arises,
Simply observe it without attachment or aversion,
Knowing that it will pass in its own time.
As you continue to practice this kind of non-judgmental observation,
You may start to develop a deeper awareness of your thoughts and emotions.
You may notice patterns in your thinking or habitual emotional reactions that arise in certain situations.
Simply observe these patterns without judgment or analysis,
Allowing them to arise and pass away on their own.
In this way,
You can begin to cultivate a sense of equanimity,
A balanced,
Non-reactive state of mind that allows you to observe your experiences with clarity and insight.
Let's take a few more minutes to observe the breath,
To observe the sensations in the body,
And to allow ourselves to see things as they really are,
Without distortions of habitual patterns of thinking and reacting.
Very gently,
Let's start to bring our thoughts back to the body,
Taking a few deep breaths,
Feeling the body relaxed and the mind clearer and more centered.
You might like to make some gentle movements,
Moving fingers and toes,
Maybe rolling your head from side to side.
And when you're ready,
Open your eyes and take a moment to appreciate the stillness and peace that you've cultivated within yourself,
Knowing that you can return to this state of mind at any time,
Simply by taking a few moments to observe your breath and sensations.
I hope you have a fantastic day.
