Hello and welcome.
This is your host Adele D'Arquido,
A mental health counselor,
Yoga and meditation practitioner,
And a human being on this healing journey.
We come together to practice the art of being present.
By turning inwards,
We set the intention of waking up to this very moment and to this life where all transformation is possible.
In today's meditation,
We are going to practice a simple and yet profound mindfulness technique that will help us befriend our body.
In order to become one with our body,
We must develop an awareness for the bodily sensations that happen throughout the day.
This body scan will introduce us to the difference between sensing and feeling rather than thinking.
During this exercise,
I invite you to imagine a light illuminating different parts of your body as you shift your focus and attention.
As the light shines on a particular part,
Notice that feeling come up.
Observe it,
Whether it's the warmth on your skin or tingling sensation from your hands to your feet.
And sometimes,
Nothing at all.
The feelings are subtle.
So really,
The attitude that you take in this exercise is just to be open,
To hold interest.
There's no right or wrong.
Just attend to what is there.
To begin,
Find a comfortable position,
Laying down or sitting up,
Whatever feels most comfortable for you.
Making sure that you find a position where you feel at ease and alert,
Ready to settle into this practice.
If you're lying down,
You might grab a little pillow to put under your head.
Or something to go under your knees.
Taking your time.
Just sensing what is most comfortable for me.
And as you settle in,
Feel your body make contact with the surface that is supporting you.
Allowing your shoulders to soften.
Perhaps the palms are facing the sky.
Arms along the torso.
Allowing your limbs to go limp.
Sense what it's like to be in this laying down or sitting up position.
Let's start by bringing our awareness to our breath.
Noticing the sensations as you breathe in.
And then noticing the sensations as you breathe out.
Breathing in,
You might notice the body inflating,
Expanding.
And as you breathe out,
Slowly,
The body might release and deflate.
See if you can follow the breath.
Noticing the rise and fall as you breathe in.
And out.
Rising as you breathe in.
And falling as you breathe out.
You might even notice your mind wander,
Which is normal.
See if you can gently bring it back to the breath.
Very gently.
Continuing to follow the rhythm of the in and out breath.
Feel the expansion in the chest,
The belly.
And then again as it returns to the center.
Attending to this very moment of being alive.
Nothing to do.
Nowhere to go.
Just to be alive with the body as it is right now.
Feeling the breath,
Each breath following the next.
And maybe the breath dances along the body parts,
The nostrils,
The chest,
The abdomen.
Can you imagine the breath coming down all the way to your feet?
Feeling the soles of your feet,
The light illuminating on your toes.
Perhaps you feel a tingling.
Or maybe the warmth or the coolness in your skin.
Can you become aware of the whole of your feet from the tops of your feet,
Between your toes,
Tracing the silhouettes,
The outer edges,
And sense whatever you're feeling right now.
The groundedness in the heels,
In the ankles,
Your shins and calves.
Not forcing any particular sensation,
Just noticing.
As you continue to bring a sense of interest and curiosity,
Your mind might still wander.
Just gently bring it back to the feeling and the sensing of the legs.
Very gently practice bringing ourselves back.
We shift our attention now as we bring the light to our lower back and our bottom.
Noticing the sensations that arise in this region.
The strong muscles here in the pelvic bone.
Perhaps noticing the heaviness of your body pushing down through the surface or the gentle support beneath.
Do you notice if the sensations change or if they stay the same?
Sensing into the tailbone,
The sides of the torso.
Continuing to trace your silhouette.
Inviting the breath to this field of awareness.
As the sensations from your abdomen and your back meet.
Sense movement,
Sense stillness.
And shift where you need to.
Bringing breath into your field of awareness.
Imagine it expanding throughout your entire body.
Traveling from the top of your head,
Your chest,
Your belly.
Like a wave in the ocean rising and falling.
As if every pore of the skin was inhaling and exhaling.
As you breathe in and out.
Let's be with the body now in its entirety,
In its wholeness.
Breathing with this awareness.
Taking a few moments to gather yourself.
Perhaps wiggling fingers and toes.
Gently opening your eyes.
You might take a look around.
Letting in the room at your own pace.
Coming up to a seated position.
Stretch where you need to.
Notice what was your experience in this practice.
