Welcome to this meditation for noticing sensation.
I invite you to find a posture that feels supportive,
Whether it be seated or lying down and allow your body to settle naturally.
Let the spine rest.
Let the breath move freely.
Gently bring the attention into your body,
Noticing whatever sensations are present.
Notice where the body meets the chair,
The floor or the bed.
These points of contact.
Notice the pressure,
The warmth or the cool,
The heaviness or the lightness.
Simply notice the sensation without trying to label anything as good or bad.
If the mind wanders,
That's normal.
Gently return to the body,
To the sensations that you feel.
Now move your attention to the hands.
Notice any sensations here,
Tingling,
Pulsing,
Temperature or maybe nothing.
Shift the awareness to the feet,
The soles,
The toes,
Maybe the connection with the ground.
Notice what's present,
Any sensations,
Tingling,
Pulsing,
Temperature or nothing.
As time passes,
It's normal that these sensations change.
I invite you to simply observe.
Observe how the sensations flow through the body.
Observe the different sensations,
Maybe intensity or little intensity.
And maybe you notice that nothing stays the same for long.
Your tightness may soften,
The warmth may fade,
Perhaps new sensations might appear.
Notice how the sensation moves like a wave.
It arises,
It shifts,
Maybe it heightens in intensity and then maybe it dissolves.
Just noticing these sensations also builds up our body awareness.
Maybe to how we tolerate things.
To increase that gap between reaction.
To increase that gap between trying to react to something.
Notice if you can sit with it,
To feel it first rather than being too reactive.
Allow the body to soften as you observe without needing to react or fix.
As time goes on,
Different sensations can come and go.
Maybe the intensity will strike up a little bit.
Maybe it'll diffuse along the limbs,
Across the body.
Notice how tightness feels like,
How tension feels like.
Notice how different thoughts can create different sensations in the body.
As this practice comes to a close,
Gently return to the feeling of your whole body.
Maybe starting to wiggle the toes,
The fingertips.
Bringing yourself back into the space,
Back into the moment.
When you're ready,
Gently open the eyes or lift your gaze.
Carrying this embodied awareness into your day.
Thank you for practicing with me.
If you feel called to,
I would love it if you could give this meditation a rating and a review.
And I hope to see you soon.
