Hello friends and welcome to this body meditation.
Find a comfortable upright position with your feet on the ground.
Place your hand on your heart and take three deep wide breaths expanding the lungs and belly.
Inhale I,
Exhale I am.
Now imagine your environment.
With a bird's eye view,
See the area in which you live.
Notice the sights and sounds.
Now imagine the street on which you live and gradually approach your home,
Walking in through the door.
Arrive at the room you're in and see yourself sitting where you sit.
Become aware of your surroundings,
Including what's behind you.
Orient yourself to your space and the space outside.
Now bring attention to your feet.
Feel their connection with the ground.
Notice each toe on the floor,
Your soles,
Arches and heels.
Gently press each foot into the ground.
As you stay present with all your attention on your feet,
Notice sensation.
Do you feel energy or tingling?
Slowly let your attention move through your feet and across your ankles.
Let it gradually move up through your lower legs.
It may help to imagine a warmth,
Light or energy slowly moving upwards.
Notice what you sense.
Notice any places of tension.
Linger for a while at your knees.
Notice the hollows at the back of them and the mountain at the front.
Gradually let your attention move slowly up your upper legs,
Through the muscles at the front and back.
Notice what sensations are present.
Stop at your hip bones.
Be aware of how they connect into the pelvis.
Now slowly let the light,
Energy and warmth of your attention move into your pelvic bowl.
Imagine it filling up with energy.
Notice sensation here and through your vulva,
Perineum and the base of the spine.
From your pelvic bowl bring your attention slowly up through the body,
Through the lower digestive tract.
Moving slowly through the lower spine,
Bone by bone.
Notice any sensations,
Warmth or tingling you feel.
Let your attention move across your navel towards your belly,
Continuing to travel slowly up the spine as you do.
Linger at the ribcage,
Following your breath for a few cycles.
Notice the gentle rise and fall of the lungs as they expand and contract.
Be aware of any energy present here and at the spine.
Now move over your breasts into the heart space of your chest.
Place one or two hands here and breathe deeply into this space.
Lowering your hands,
Be attentive to your chest.
Moving outwards towards your shoulders,
Across them to your shoulder blades,
Where your attention meets with the spine and the rising energy within it.
From your shoulder blades let your focus come towards your right shoulder,
Slowly allowing it to pour down your right arm like golden honey dripping towards your elbow.
From the elbow follow the flowing honey across your wrist into your hands and fingers.
Notice any sensation that you feel.
Is there any tingling in your fingers?
Notice if this tingling causes sensation in your left hand.
Let your attention be now on your left hand,
Gradually letting it move slowly across the wrist and up towards the mountain of the left elbow.
Then slowly up to the left shoulder and into the shoulder blade to join in the spine once more.
Being attentive to your spine,
Move up towards your neck,
Pausing here to blanket the neck in loving attention.
Take a couple of deep breaths into your neck.
From here move slowly over the globe of your skull,
Pausing at the crown of the head.
Imagine here an opening and as you breathe into this space,
Welcome divine loving energy to fill your whole head.
Moving your attention now to your ears,
Along your jawline to your chin,
Across the curves of your lips and the cavern of your mouth.
Across the cheekbones,
Into the nose all the way to its tip.
Let your attention come to the eye sockets,
Letting the eyes rest.
Across the brow line and towards the centre of the forehead.
Take some deep breaths as you allow your whole face to release.
You may also tap the centre of your forehead a few times with the middle two fingers of either hand.
A way to wake up your spiritual sensing.
Letting your hands rest once more into your lap,
Breathe deeply,
Allowing the waves of your breath to move from feet to head and back down.
Welcome divine loving energy to move up and down with your breath through your entire body.
Bring your hands once more to your heart space,
One on top of the other.
And once more taking three deep wide breaths.
Inhale I,
Exhale am.
Amen.
