Welcome to your meditation on mindfulness of the body.
Taking a few moments to find a supportive position and allowing your eyes to gently close.
Feeling your entire body as a whole from head to toe.
Being open to everything your body has to offer you from the outer layers of your skin into the deepest parts of your body.
Feeling the soothing and relaxing flow of your natural breath.
Moving your focus now to rest within the spaciousness of your belly,
The area below your navel.
This will be a place for you to anchor your awareness as you begin to mindfully explore your body.
As you rest your attention in the belly,
Notice the sensations within that space.
Are the sensations pleasant,
Unpleasant or neutral?
Trying not to be attached to any particular sensation but just observe the sensations as they come and go.
Changing your focus from the belly to a different part of your body that is calling your attention,
Perhaps your hips or spine or a different place.
Being fully present in this particular area of your body,
Opening to every sensation as they arrive,
Stay and eventually subside.
Notice if the sensations are uncomfortable,
Soothing or not noticeable at all.
Guiding your inner awareness back to rest within the grounding support of your belly.
Feeling a fresh view of your entire body from the outer shell to the home within your belly.
Allowing your body to soften and ease gracefully into the present moment.
Feeling the steady constant flow of your breath.
Gently shifting your observation to another place within your body,
You might be drawn to your lungs or your shoulders or a different place.
Be completely open to the sensations as they unfold in this particular area of your body.
Patiently observe the sensations that come and go within that space.
Knowing what do the sensations feel like,
Pleasant,
Unpleasant or neutral.
Knowing that the sensations will always be changing from one breath to the next.
Coming back now to the anchoring support within the belly space.
Giving the area of your belly a 100% of your focus.
Being present for what is happening within that space.
Noticing if the sensations feel different.
Are you able to see the start of a sensation?
Can you follow a sensation through until it is ended?
Being gentle with yourself as you continue to explore the deeper sensations.
For the next few minutes on your own,
Go to the places in your body that you're naturally drawn to.
Be present for the sensations and patiently explore them on your own.
Whenever you feel the desire to do so,
Come back to your belly for a few grounding breaths and then go to another place in your body to view your sensations.
Continue repeating this pattern from your belly to another place in your body,
Spending as much time in each area as feels right for you.
Staying within your natural breath rhythm.
If you get distracted or pulled out of your body at any time,
Note the word wandering and gently guide yourself back with breath into the home of your belly.
Zit z,
Zy zy,
Zy zy,
Zy zy zy zy,
Zy zy zy zy zy zy zy zy zy zy zy zy zy zy zy zy zy zy in You You You Guiding yourself back to your belly and Taking this moment to feel your whole body Being more aware of your body and the sensations that are constantly coming and going Feeling a new connection to your body and a deeper sense of ease and relaxation Letting your focus come back to your breath and the outer surface of your body Taking a few breaths to be present in this moment of here and now Slowly opening your eyes and mindfully taking in your surroundings Now Namaste
