Hey there,
And welcome to this beginner's mind meditation.
I invite you to take a comfortable position either lying down,
Sitting on a chair,
Or sitting cross-legged on your meditation pillow,
On your mat,
On your sofa,
Wherever it feels right for you,
Wherever you feel comfortable.
And tuning into that position,
Settling within yourself,
And gently closing your eyes if you haven't closed them already.
We're bringing our awareness into our chest and softening that chest.
We are bringing our awareness into those points that are connecting our physical body with the surface that we are sitting or lying on.
Feeling into those points that are carrying our weight,
Sensing it,
What does it feel like.
And as with everything within the practice of mindfulness,
We explore everything with curiosity,
With a childlike curiosity,
As if we were exploring it for the very first time in our life,
Looking at it from all ankles and feeling it from all perspectives.
So right now we are tuning into those points that are connecting our physical body with the surface that we are touching that is holding us up,
Letting the breath flow easily in and out of our chest without forcing it,
Without pressuring it,
Just letting it flow naturally like the tide of the ocean in and out in its very own pace,
In its very own rhythm.
And whenever our thoughts drift away,
Then we gently notice that without judging,
Without labeling,
And just bring our attention back to the practice,
To our physical sensations within us.
We are bringing our awareness to our skin and where our skin is touching the air or is being touched by the air.
With the highest curiosity,
We explore what it feels like to be touched by the air around us.
May it even be still,
Not moving,
Just being there.
And we lead our attention into those body parts where our skin is covered in our clothes and feeling into the sensations there.
What is the quality of that touch?
What does it feel like wearing your t-shirt,
Your jumper,
Your trousers,
Your socks,
Your underpants,
Exploring it?
And from our covered skin leading our intention into our entire physical body,
Questioning the feelings there with curiosity as if we were tuning into our body for the very first time and as if we were describing what it feels like to be in that body,
In that body holding you up,
Sitting up or lying down.
What are the sensations?
What do you feel in your legs?
What do you feel in your chest and in your arms?
What is it that you're feeling in your head,
In the back of your head or in your face?
And from that awareness,
Now we're holding in our entire body,
Bringing our attention into our chest,
Deepening that breath full of curiosity,
Exploring what that feels like,
That sensation of deepening the breath,
The sensation of lifting and falling your chest,
The sensations in your nose,
In the tip of your nose,
In your throat and from there again in your entire body.
And we take a few last deep inhales and releasing exhales,
Tuning into the space around us,
Noticing the noises around us,
Again feeling the touch of our body to the surface below us,
Feeling that pressure of our body on those points that are connecting us with the ground that we're sitting or lying on.
Bring our awareness into our hands,
Into the sensations in our hands,
Bring our awareness into our feet and gently preparing to come back into the here and now and into the space that we are in by gently tuning up that awareness around us,
Giving us little moves such as moving your hands and your feet,
Your toes.
And whenever you feel ready,
Coming back to the here and now by gently cracking your eyes back open.
Namaste.
