Hello my sensing friend.
This is a guided meditation that you can do when you feel anxious or when you want to relax right before you sleep.
So bring the attention inwards all the way to yourself and take a few deep breaths all the way to your belly.
In through the nose and out through the mouth.
And notice that your body is relaxing with every out breath.
And throughout this meditation keep breathing like this in through the nose and out through the mouth.
And relaxing more and more into your body making it move even while you're lying still.
And then bring the attention to your head and just noticing,
Becoming aware,
No need to judge anything,
No need to change anything.
And just becoming aware of what is going on in your head using all your senses.
So become aware of the inside of your head.
Then move your attention to the outside of your head.
On top of your head,
Moving to the sides and the back.
Become aware of your ears,
Left,
Right.
And move your attention to your face starting with the forehead and just noticing your forehead.
And notice if there's any tension in it or that your forehead feels relaxed.
Notice your eyebrows,
Your eyes,
Maybe you can even sense your eyelids or the balls of your eyes.
Notice your temples,
Your cheekbones,
Your nose.
And then bring your attention to your mouth.
Noticing the inside,
The roof of your mouth,
The inside of your cheeks,
And your tongue.
Notice the natural position of your tongue.
Is it touching anything?
Notice your teeth,
Your gums.
Notice the outside of your mouth,
Your lips,
Upper lip,
Lower lip.
And move downwards to your chin.
And then bring the attention to your neck,
The inside of your neck,
Your throat.
Can you actually feel anything there?
Then go to the outside of your throat,
The front,
Moving around the neck,
To the right side,
The back,
And the left side of your neck.
And move the attention to one of your shoulders,
Just noticing your shoulder,
Becoming aware.
And move down further into the arm,
The upper arm,
Through the elbow,
Into the forearm,
Through the wrist,
Into the hand.
Notice the back of your hand and the palm.
And then give all of your fingers a little bit of your attention,
Starting with the thumb,
The index finger,
The middle finger,
The ring finger,
And your pink.
And then notice if you can feel this arm as a whole.
And compare how this arm feels to the other arm that you haven't brought your attention towards yet.
Just becoming aware,
No need to change anything.
Now bring your attention to the other shoulder,
And also just notice.
And then move the attention downwards into the upper arm,
Through the elbow,
Into the forearm,
The wrist,
Into your hand,
The palm of your hand,
The back of your hand.
And again,
Bring the attention to every finger,
Your pink,
Your ring finger,
The middle finger,
The index finger,
And the thumb.
And then become aware of whether this arm feels like a whole.
And compare this arm to the other arm now.
Can you sense any difference?
And then bring the attention to your upper body,
Starting with the front,
Just moving over the chest,
Any sensations in your chest that you become aware of.
And then moving over the solar plexus,
Right above the navel,
The middle of the front of your upper body,
Moving downwards into your belly,
Just noticing any sensations in your belly,
No need to change anything,
Just becoming aware.
And then bring the attention to your back,
Starting from the upper back,
Noticing your shoulders and the back,
Shoulder blades,
Moving downwards over the middle of your back to your lower back.
Notice the difference between the upper back and the lower back,
Maybe moving from the front of your spine over the middle to the lower part into your hips,
And then become aware of your hips.
Then bring your attention to one of your legs,
Moving downwards through the upper leg,
Noticing your thigh,
Moving through the knee into the lower leg,
Your shin,
Your calf into the ankle,
And your foot,
Noticing your foot sole,
The heel,
The upper part of your foot.
And also give a little bit of attention to all your toes,
Starting with the big toe,
And the second toe,
The middle toe,
The fourth toe,
And the small toe.
And then become aware of whether you can feel this leg as one whole.
Notice the difference in sensations between this leg and the other one,
And then bring the attention to the other leg,
Starting from the hip,
Also moving downwards into the upper leg,
Noticing your thigh,
Through the knee,
Into the lower leg,
Becoming aware of your calf and your shin,
And becoming aware of your ankle,
Into the foot,
Noticing the upper part of the foot,
And then the lower part that you walk on,
Your foot sole,
Your heel,
And your toes,
Also giving attention to every toe,
Starting with a small one,
The fourth toe,
The middle toe,
The second toe,
And the big toe.
And then become aware of whether you can feel your body as a whole,
And if not,
What feels separate,
And just notice it,
Or what is still feeling tense,
Or intense,
Blocked.
And take a few deep breaths,
In through the nose,
Out through the mouth,
And notice that you're even more relaxed,
And your body becomes more relaxed through breathing,
And that your body starts feeling like a whole,
And then set an intention for the next moment.
What is important for you to do in the next moment?
Whatever comes up first,
That's your answer.
And if nothing comes up,
Just stay quiet,
And let the answer unfold itself.
And whatever you're choosing to do,
Enjoy the magic and beauty of life from within.
