My Mindful Body

This practice shifts your focus to your body by asking you to observe its sense perceptions: physical sensations, sight, sounds. Before you begin this meditation, you may wish to find a small object to observe during the practice, such as a shell or a leaf. This is a practice for when you are feeling disconnected with your body, or having trouble taking care of yourself physically. Please find a comfortable and undisturbed place to practice, do not listen to while driving.

Transcript

Choose a seated meditative posture that you find comfortable.

As you gently close the eyes,

Relax any tense areas of your body and calm your mind by focusing on your breath for a few moments.

Shift your focus from the breath to a sensation in another part of your body,

Such as your knee,

Your neck,

Your back,

Or feel how you're resting in the cushion or chair,

How,

Where you're sitting.

Try to completely focus on that sensation without labeling it as pleasant or unpleasant.

Do you feel tightness,

Burning,

Or an ache?

Does it remain constant or is it changing?

Can your thoughts intrude,

Bring your awareness back to the spot you have chosen?

Continue to try to remain neutral or unattached during your dispassionate observation.

Try not to identify with an unpleasant sensation by thinking,

I am in pain.

If there is pain,

Simply note that there is pain.

Now move your attention to more subtle sensations.

Focus on your heart beating in your chest for a few moments.

Then expand your awareness to your veins and arteries connecting to your heart or try to feel the blood pumping through them.

Notice whether your heart slows down or speeds up.

Now focus on the general feeling of energy moving through your body,

Through your arms,

Legs,

Hands,

And feet.

Feel energy moving around your spine,

Through your torso,

Through your hips.

Keep your observation neutral,

Avoiding labeling any sensation as positive or negative.

Simply experience it.

Now shift your attention to your senses.

Simply open your eyes and focus on something just in front of you.

Using your sense of sight,

Observe its color,

Form,

And markings,

And whether it's smooth or rough.

Simply observe it,

Noticing as much about it as you can.

Now close your eyes again and listen.

Pay attention to what you hear without labeling the sounds as pleasant or unpleasant.

Simply listen carefully to sounds near and far as well as the sound of your own breath.

All right.

Finally,

Focus again on the structure of your body.

The breathing body.

As a whole,

The energy,

The breath,

The body,

Your surroundings fully in your awareness.

With a stable,

Grounded,

And balanced awareness.

And now,

Bringing the hands together at your heart center,

Sealing in the energy of your practice.

With a salute of gratitude to your body,

Your mind,

And your meditation.

Reviews

as part of my early morning practice and preparation for the day this is a calming and centred support. my thanks to you.

Wonderful thank you 🙏🏻💜

Thank you 🙏
It was a wonderful way to start my day- calming and composing 😊🔆

Nice voice and sound baths.

Very nice, thank you!

Calming and pleasant. Appreciated this body conscious meditation to start my morning.