Hi.
Let's start this meditation off with just a few deep breaths,
Deep into your belly.
Taking this time to bring all your energy from wherever it may be scattered to this moment.
Just bringing your focus to the breath.
Noticing if your thoughts are running off thinking about something and allowing that to happen.
But once you notice,
Just bringing it back to the breath.
Notice the length of your breaths and notice how your chest and your belly rise and fall with each breath in and out.
Try to get a sense for the air going through,
Through your throat,
Through your mouth,
Through your nose.
Notice which nostril it's going to.
Try to notice the temperature of it.
Notice how you know when it's time to breathe in or breathe out,
When you're full or when you're empty.
Just notice every detail,
Becoming really present just to the breath.
And as thoughts come,
Just turn your attention to them for a moment and then drop back into your breath.
It's okay when your thoughts come.
You don't need to push them away.
Just turn your attention to them.
Give them your love for a moment and come back to the breath.
Slowly making your breaths deeper,
Deeper into your belly and longer.
Now move your attention into your body,
Noticing if you're holding any tensions anywhere.
Very often my feet,
My toes get curled up and I hold them like that,
Just noticing little things like that.
Or if your shoulders are tight,
If your forehead is scrunched up.
I'm not needing to change it,
Really,
If you notice it happening.
Just by holding our awareness there,
It should begin to relax by itself.
And just feeling,
Feeling your body as a whole,
With or without the tensions.
Just being present to what your body feels like right now.
Not thinking back or thinking forward.
Just right now,
What do your hands feel like?
What do your legs feel like?
What does the tip of your nose feel like?
It's difficult to feel those things in the present and be lost in thought at the same time.
And while we're doing this,
Don't lose track of the breath.
Even now I caught myself holding my breath.
Keeping the breath low,
Long,
Deep and strong.
Let's keep our focus just on the tip of our nose.
You might notice a tickling,
Or you might notice the sensation of air moving in as you're breathing.
Or you might notice the temperature.
And still,
When thoughts come,
Turn your focus towards them just for a moment,
Acknowledging them and coming back to your breath and your nose.
Just putting all your focus onto these things,
This one activity.
Now moving back into your body,
The rest of your body,
Noticing if any new tensions or old tensions came back,
Tightened up while you're breathing and feeling your nose.
And still breathing,
Just put your awareness on those sensations.
Just relaxing,
Staying with those sensations,
Calmly.
Not forcing them to relax,
But just placing your awareness there,
Feeling the tension.
You'll notice that when your awareness is there with the tension,
It starts to be a little uncomfortable and just naturally tends to let go.
And it might come back right after.
That's okay,
Just keep your attention there.
Returning the tension,
Keeping the tension there.
And just naturally breathing,
Watching the process unfold.
And once one tension is gone,
Just move your focus to the next,
Even if it's slight.
I noticed my legs were getting kind of tense and now I notice I'm grasping my hand a little bit tight.
It's nothing strong,
But just keeping my awareness there.
And keeping your breath going strong and deep.
Our body is very connected to our thoughts and emotions and memories.
And if we can learn to just feel,
Feel our body as it is,
A lot of healing can happen.
If you can tune in throughout the day,
As you're working or driving or feeling upset,
Even better,
If you can just tune into your body,
Letting the thoughts think,
But just moving into your body and feeling any tensions you might feel without needing them to go away,
Just letting them be felt.
Even being grateful for them.
If you give yourself a few minutes a day of just feeling your body,
I think a lot of things can fall away.
Thank you for listening.
Have a beautiful day.
