Begin this meditation by making yourself very comfortable.
Allow your body to tell you what's the best for it.
For me,
This usually means sitting upright,
Resting my feet on the floor with my hands in my lap,
In the way that allows unrestricted flow of my breath.
This is a great starting point for our exploration.
And since this meditation is about discovering the address that fear has in your body,
Let us gently move inward towards the perception that you have of your inner senses that define your body,
So-called interoception,
And see for yourself what comes first to your awareness.
Any particular part of your body,
Any place in your body.
And if you find it,
Tend to it with care,
As you would come to a good friend that asks for your help.
Place your awareness there gently,
Tenderly,
With curiosity,
Knowing that your body does its best to connect with you,
To communicate with you,
To keep you in the state of health and well-being.
Through that tenderness and care,
You're creating a new,
Fresh relationship based on acceptance and compassion,
Not rejection and fear.
And now that you know that you can explore your entire body with your awareness,
Let us do a quick scan in a more systematic way,
Starting at the top of your head,
Or maybe even a couple of inches above your head.
For me,
It helps if I imagine taking a warm shower that washes over me and rinses out all the stagnant energies,
All the impurities,
Anything that no longer serves me.
That's why I start at the top of your head and move gently towards my forehead,
The back of my head,
My eyes,
My cheeks,
Nose,
Carefully tendering to my face,
My lips,
My chin,
And moving slowly towards my neck and throat,
And briefly landing on my shoulders that always carry the heaviness of our human predicament,
So I give them my special attention,
Thanking them for holding the weight of this existence.
Check in with your neck,
Your upper back,
And your chest,
And move down towards your solar plexus,
And you check for any sensations that usually hold information about your life,
Again approaching it with care and curiosity,
As if you try to create a relationship with these sensations.
Now,
Move lower towards your pelvis,
And feel all the sensations that come to you through this part of your body,
And now,
Briefly,
Come back to include your shoulders,
Your arms and your hands that connect in your lap,
Closing the energetic circuit,
And they kind of encapsulate your chest in the energy field,
Holding it in an embrace.
There's a symmetry to it,
Harmony to it,
Balance.
Now open up to the field of your entire upper body,
Sensing it as a whole,
Before moving towards your lower body,
Your thighs,
Your knees,
Your calves and shins,
Eventually including in your awareness your feet,
Grounding you on the floor,
And now including in your field of awareness the entire lower body,
And here I want to ask you to reflect on your ability to move your awareness throughout your body,
And every time you do it,
You learn something new,
You create a stronger,
More compassionate relationship with your body,
That stores all that information from the past,
That,
As a matter of fact,
Stores information about your entire life,
And now we are going to move to that information field in a way that is most appropriate for you.
Which part of your body asks for your attention,
For your awareness now?
And once you connect with the sensations of that part of your body,
Ask a gentle question.
What is it that you need right now?
How can I care for you in this very moment,
Particularly if the sensation that you are experiencing is unpleasant?
Perhaps your mind wants you to escape,
To resist,
I do not want to feel it,
I do not want to feel that way.
Do it to your own best ability,
There's no need to force anything here,
It's a beginning of the journey,
It's a start of a new relationship,
Healthy relationship,
Based on compassion and care,
Rather than fear and force.
So I'll leave you now for a few moments to explore on your own,
Knowing that I am here by your side,
Holding the space,
And I'll bring you back when the time is up.
Once again,
Expand your awareness to carefully include your entire body,
Feeling into it,
Gently,
Carefully,
And see for yourself what have changed.
Ask yourself what is your state right now,
Do you feel better connected with your physical body,
With your interoception?
This is the space to which you can always return,
This is a space where a new fresh healthy relationship begins that is beyond your thinking,
Beyond your conceptual mind.
Feel free to express your gratitude for walking this path,
For engaging into this new connection with your inner world,
And know that you are supported more than ever by your own body,
Every organ and every cell that collaborates towards your well-being.
And to conclude this meditation,
Simply take one deep cleansing breath in through your nose.
