So welcome to the Listen to Your Body meditation.
And for this meditation,
I invite you to sit in a comfortable position so you can sit on a chair or in a lotus position.
And if you're not able to sit,
It's also possible to lay down.
And now take a moment to become aware of your posture.
While doing this,
Intentionally arrive in your body.
Allow your awareness to fully enter your body.
You can make some small adjustments to the way you're sitting.
Allowing your hands and your feet to rest.
Allowing your spine to be straight to support you in staying awake and alert.
Let's start by taking some deep breaths together.
So taking a deep breath in,
Letting the air fill your lungs,
Opening your chest.
And slowly breathe out again.
Then letting the air in again.
Slowly letting go.
One last deep breath in.
Fully entering your body.
Exhaling,
Releasing.
And now just allow your breath to unfold naturally again.
And instead of changing the way you're breathing,
You can just witness the breath.
Observing every inhale and every exhale.
And now we're going to start by scanning the body.
And through this process,
You can become aware of any tension,
Holding,
Stress,
Or emotions that are stored in your body.
And we're going to start all the way down from your feet,
Your toes.
Moving up your ankles.
You can allow your awareness to soften these areas while moving up over your calves,
Your shins,
Feeling your knees.
Moving over your thighs all the way up your hips.
You can even move your hips a little bit,
Releasing some tension,
Some stress that might be there.
And just allowing yourself to breathe deeply from your belly.
Fully bringing all your awareness in your body.
And then you can move your awareness over your belly and your lower back,
All the way over the upper abdomen,
Middle back,
Over the area of your chest and upper back,
All the way up your shoulders,
And also allow your shoulders to relax.
And you can just bring them down.
And also relax your arms,
Becoming aware of your hands.
Just for a moment becoming aware of the energy of your hands.
Do they feel warm or are they more cold?
Do you feel tingling?
Know that you don't have to judge the way your body feels right now.
It's just about exploring it with curiosity and compassion.
And then we're going to move up the neck.
And also to your jaw.
And also take a moment to allow your jaw muscles to really relax.
Often when we hold on to stress or tension,
Our jaws tense up.
And just by intentionally relaxing the jaw,
Allowing our mouth to fall a little bit down,
Our body naturally relaxes more.
You can also feel your face muscles,
Allowing them to soften,
All the way up your crowd.
Now I invite you to imagine that a few meters above your head,
There's this white,
Vibrant light of awareness.
And we're going to bring it down,
Down,
Down,
Down,
Like you're bringing it down with a cord through the crown of your head into your body.
So we can fully feel and sense what is happening inside your body.
And to soften any pain or tension or stress that is currently present in your body.
You can just feel this light move through your body,
So it's often your muscles softly melting away any resistance that you might have to feeling.
You can just allow yourself to really be in your body and to feel to listen,
To be able to receive the messages that it has for you.
Now bring the light of awareness to any pain point that you discovered or an area where there is a lot of tension,
Or where you maybe strongly felt a certain emotion.
Now we just specifically focus on that area with that light of awareness.
And then you can feel,
Sense or visualize that light of awareness softly melting the resistance away that resides in that area.
Now you can start breathing through that area,
Like you're guiding your breath there.
So you're bringing all your focus and all your attention to this specific point in your body.
So you can get to know this area of your body.
You can feel and sense what is there with curiosity,
With compassion.
Just for a moment,
Just allow yourself to feel,
Just breathe and feel what is there.
You can allow yourself to feel the sensations,
Even name it for yourself.
Become aware of any emotions that you're feeling while exploring this area.
Continue to breathe deeply.
And with every in-breath,
You bring in more awareness.
With every exhale,
You release a little bit more of any resistance that might be present.
You can now start listening to what this area of your body,
This pain,
This tension,
These sensations,
What it wishes to communicate with you.
And maybe you can ask,
Why is it calling for your attention in this moment?
Listening is an open and receptive state.
So instead of just grasping for an answer,
You just sit and you listen.
And if it's still silent and you don't receive any answers,
You just allow yourself to listen and feel to what is present right now,
To become aware of any thoughts while exploring this area.
And every time you get distracted,
You can just guide yourself back with your breath and with the light of awareness.
Back into your body that wishes to communicate with you now.
And with every inhale,
You release a little bit more of that.
And when a memory or a felt sense experience comes up,
You can just hold that with that light of awareness,
With that love within you that is ever present and that you can stay here in your body and it's safe to feel,
To process.
And it's not needed to go into the story or to go into why or over analyzing or explaining.
It's okay to allow the past to be the past.
And it's now safe to let go of that tension or those emotions and that they no longer have to be trapped in your body.
But that energy can move freely and naturally.
And to know deep down,
It saves you trust your body.
Your body is very deep,
Self-healing intelligence.
You can tap into that when you allow yourself to feel and listen.
And now I invite you to feel sense and imagine that light of awareness to spread through that area and pain point of your body melting away any residue of stress,
Any resistance and to understand that what hurts us or what makes us suffer is not the pain or certain emotion or sensation.
It's often our resistance to feeling and experiencing it.
So with that light of awareness,
You're just softening and melting away that resistance.
So the healing intelligence of your body can move naturally.
And we can allow that process to unfold when you allow yourself to breathe.
So again,
And now I invite you to breathe and do not stop in between your breaths.
So you connect the in-breath and the out-breath to breathe in one cyclical motion.
You can even put one or both hands on top of the area where you're focused and to just breathe in and out.
So take a deep breath in and out,
In and out.
Just keep on breathing at your own pace.
And allow yourself to breathe deeply in and out.
I want you to be safe,
Safe,
Safe to trust and be in your body,
Continue breathing in and out.
And if you want your knee to also allow your body to move,
I'll continue to breathe in.
If you wish to make a sound,
Allow yourself to make that sound,
Allow your body to move and express.
Simply allowing yourself to experience the natural wisdom of your body.
And now you can allow your breath to slow down again,
Keeping the breath connected.
Inhaling deeply and slowly.
Exhaling,
Letting go of any leftover energy that wishes to transform or relieve your body.
You can move your shoulders and your arms,
Allowing your awareness to fully feel your body.
So allowing your hips to move,
Relax,
Feeling your feet touch the ground beneath you.
Also,
Again,
Becoming aware of the environment that you're in,
Fully coming back to this moment and focusing on how you feel in this moment,
Knowing that there's no right or wrong way to feel.
And throughout your day,
You can always take a moment to reconnect with your body to remind yourself to come back.
And when you continue to do this,
It just becomes a natural habit,
Natural process.
Reminding yourself it's safe to feel it's safe to be in your body.
Letting your body behold so much wisdom,
And it's so intelligent.
So now you can fully come back home in your body.
You can also allow yourself to come back to the room you're in.
Gently opening your eyes again,
Looking around you.
Also taking a look at your body,
Even looking at your hands,
Your arms,
Allowing yourself to touch your body,
To feel your skin.
And then we're going to close off this meditation by just tanking the body.
You can just give yourself your body a little hug.
And I want to wish you a wonderful day or wonderful evening or beautiful night of sleep,
Wherever you are in your day.
Sending you lots of love.
